Upright Row - With Bands
A standing pulling exercise using a resistance band, lifting the handles from the thighs up toward the chin. It suits beginners wanting a joint friendly way to train the upper back and shoulders.
How to do the upright row - with bands
- Stand on the middle of an exercise band with the handles resting on top of your thighs.
- Grip the handles with a grip slightly narrower than shoulder width, palms facing your thighs.
- Keep your arms extended with a slight bend at the elbows as your starting position.
- Lift the handles straight up along your body, leading with your elbows.
- Continue until the handles are nearly at chin height, keeping them close to your torso.
- Lower the handles back down slowly to the starting position and repeat.
Original library instructions (4 steps)
- To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Letting the handles drift away from the body; keep them close as they travel upward.
- Leading the lift with the hands instead of the elbows; the elbows should rise first and highest.
- Rushing the lowering phase; lower with control instead of letting the band snap the arms down.
- Using a band with too much tension for smooth control; drop to a lighter band if form suffers.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your torso still and upright, letting the elbows do the work of lifting the handles.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the upright row with bands good for beginners?
Yes. The band provides adjustable, joint friendly resistance, which makes it a gentle way to learn this upper back and shoulder pulling pattern.
What muscles does the upright row with bands work?
It mainly trains the back, with the shoulders assisting as the elbows lead the handles up toward the chin.
