Muscles worked
In the band upright row, the side delts and upper trapezius share most of the work, with help from the front delts. Your biceps and forearms help with the pull and the grip. With a band, the top of the pull is the heaviest part, which is exactly where the upright row tends to feel most cramped in the shoulders. That makes stopping at the right height even more worthwhile here than with a bar.
Common mistakes
- Pulling too high. Once your elbows go well above shoulder height, the band pulls hardest and your shoulder ends up in a tight position. Stop when your upper arms are roughly horizontal.
- Standing off-centre on the band. If you are not on the middle, one side becomes shorter and heavier, and that shoulder often hitches up. Set the band so both ends are the same length before you start.
- Hands almost touching. A narrow grip angles your elbows high and inwards, which many people find cramped. Hold the band so your hands end up about shoulder-width apart.
Variations and alternatives
- The upright row with a barbell takes heavier and more precise loading.
- The band lateral raise trains the same part of the shoulder with nearly straight arms, avoiding the tight position at the top of the row.
- Dumbbell shrugs train the trapezius directly, with more weight than a band usually offers.
Sets and reps
Do 10 to 20 reps over two to four sets, with a band you can pull to the right height on every rep without jerking. Heavy sets of low reps do not suit a band, since the top becomes so heavy that you cannot get all the way up. Read more in the guide to sets and reps.
Once you can do 20 clean reps in every set, take a stiffer band or wrap the band once round your hands to shorten it. Small steps with the same control every time are the core of progressive overload. If the exercise merely feels awkward, the band lateral raise may suit you better. If it hurts, not just feels heavy, stop the exercise and have it looked at by a doctor or physiotherapist.