Banded Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Banded Upright Row" is an effective exercise primarily targeting the shoulders, with secondary emphasis on the biceps, traps, and upper back. Using a resistance band, the movement involves pulling the band upwards from a standing position, keeping the arms close to the body, and lifting the hands toward the shoulders. This exercise helps to develop shoulder strength and muscle definition while engaging the biceps and traps for added upper body development. The resistance band provides adjustable tension, making it a versatile option for varying fitness levels. It is essential to maintain proper posture and avoid using momentum to maximize muscle engagement and prevent injury.
How to Perform
Begin by standing on the resistance band with both feet, ensuring it's securely placed under your feet for stability.
Hold one end of the band in each hand, with your palms facing your body and arms fully extended.
Engage your core and take a deep breath. Start the movement by pulling the band upwards, driving your elbows high while keeping the band close to your body.
Lift the elbows until they are at shoulder height or slightly above, making sure to control the motion and avoid using momentum.
Slowly lower the band back to the starting position with controlled movement, ensuring you maintain tension in the band and engage the target muscles.
Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and steady breathing throughout.
Keep your chest lifted and your back straight to avoid arching your lower back during the movement.
Do not allow your wrists to bend; they should remain neutral throughout the exercise.
Adjust the band tension to match your fitness level, ensuring the movement is challenging but not straining.
Tips
If the resistance band version of this exercise causes discomfort in your wrists or shoulders, try switching to a rope attachment to reduce strain on these joints.
If you don’t have access to a resistance band, you can also perform this exercise using a cable machine, barbell, or dumbbells as alternatives.
While lifting, keep your elbows elevated, but ensure that your upper arms stay level or slightly below parallel to avoid increasing the risk of shoulder impingement.
Should you feel discomfort or pain in the shoulders, consider squeezing your traps slightly to elevate your shoulders, which can help open up space in the shoulder joint and alleviate pressure.
Maintain a neutral spine throughout the movement—avoid arching your back while pulling the band upwards. Focus on using the targeted muscles, not relying on excessive tension that could disrupt your posture.
Limit momentum to ensure you’re targeting the right muscles. Using too much momentum may shift the load to other muscles and reduce the effectiveness of the exercise.
As you drive your elbows upwards, be mindful of your head position—avoid jutting your head forward to prevent unnecessary strain on the neck.
How Not to Perform
Avoid Using Momentum: Do not jerk or swing your body to lift the band. Using momentum can reduce the effectiveness of the exercise and shift the focus away from the shoulders. Keep the movement smooth and controlled.
Don’t Let Your Back Arch: Avoid excessive arching of your lower back as you pull the band upward. Arching can strain your spine and shift the focus from your shoulders to other muscle groups. Keep your core engaged and maintain a neutral spine.
Elbows Too Low or Too High: Do not let your elbows drop below your torso or go past shoulder height. Elbows that are too low will reduce shoulder activation, while elbows that are too high can increase the risk of shoulder impingement.
Avoid Pulling the Band Too Fast: Do not rush the movement. Moving too quickly can cause you to lose control of the band and diminish the tension on the target muscles. Focus on a controlled, deliberate motion for each rep.
Don’t Let Your Wrists Bend: Keep your wrists in a neutral position throughout the exercise. Allowing your wrists to bend or break can lead to unnecessary strain and discomfort, reducing the focus on the shoulder muscles.
Avoid Lifting the Shoulders: Do not allow your shoulders to rise toward your ears as you pull the band. Keep your shoulders relaxed and away from your neck to avoid unnecessary tension in the upper traps and neck.
Don’t Let Your Head Jut Forward: Keep your head in line with your spine. Leaning your head forward while lifting the band can strain the neck and affect your posture, making the movement less effective.
Don’t Overstretch the Band: Avoid stretching the band too far beyond its tension limit. Overstretching can cause the band to snap or cause an imbalance in resistance throughout the movement.
Don’t Ignore Discomfort or Pain: If you experience pain or discomfort, especially in the shoulders, stop immediately. Adjust your form, reduce resistance, or consider a different exercise to avoid aggravating the joint.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
