Upright Rows – Resistance Bands Exercise Guide with Photos


Many people who workout dream of a V-shape body which means having wide shoulders with a narrow waist. But aesthetics aside, there is a more practical reason why you should train your deltoids. Strong shoulders and a sturdy back will ensure that you do not suffer from various neck and back issues which tend to happen to people who spend a majority of their time behind a desk working all day or for others who have poor posture. Despite the obvious benefits of training, many people just cannot find the time to go to the gym due to their hectic schedules. This is where resistance exercise bands come in handy!

Exercise bands are great because they are a truly portable and versatile tool that lets you stay in shape at home, on the road and even in your office! They are also one of the cheapest pieces of fitness equipment you can buy. Your can use exercise bands to do a multitude of different movements that will target your entire body in as little as 30 minutes!

Muscles Targeted: Upright rows target the deltoids (shoulders) as the primary muscle group. At the same time, it also works the trapezius muscles as well as your rhomboids, which are more commonly known as the upper back. Your triceps also come into play as a secondary muscle group that is targeted with this exercise.


Exercise Instructions: Step on the middle portion of the band with one foot first for the least amount of resistance. Hold both handles of the band and position your hands below your waist with your palms facing you. Slowly bring both arms up and have your elbows positioned at about eye level at the top of the movement. Pause at the top and flex your deltoids for a one count, then slowly lower your arms back down to the starting position. As a variation, you can bring your hands together when doing upright rows or you can keep them apart at about a shoulder width distance. You can also increase resistance by placing both feet on the middle of the exercise band which increases the tension and makes the exercise more difficult.



Things To Avoid: Always consult with your doctor first before starting any type of exercise program. The upright row is an efficient exercise, but you must always be aware of your form when doing every repetition. Look straight ahead with your chest held high and your back straight. Every repetition should be slow and controlled with your shoulders back (do not hunch over). When you reach the top of your movement, keep your elbows up and a little higher than your hands. Feel the tension of the movement on your deltoids. It’s also great to perform the exercise in front of a mirror so that you can monitor your form and technique. Do not use fast and jerky movements and follow a slow and controlled tempo. Draw power from your shoulders and keep your posture solid throughout the exercise. Exhale as you row up to the top and then inhale as you return your hands back down to the starting position.

Reps and Sets: If you are a beginner, do at 12-15 repetitions per set. Concentrate on your form and slowly work your way to 20-30 repetitions for 3-4 sets for this exercise. Rest for 60 to 90 seconds between sets and train your shoulders 1-2 times per week for the best results.

Other Exercises To Use: Combine upright rows with other shoulder exercises to maximize results. For the rear deltoids do some rear deltoid flys and for the front deltoids try front deltoid raises using the resistance bands.

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