Band Upright Row
Trains the Traps.
- Equipment
- A resistance band
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Stand on the middle of a resistance band with both feet, hip-width apart.
- Take the other end in both hands with an overhand grip about shoulder-width apart.
- Stand tall with the arms straight and the band in front of your thighs.
- Pull straight up along your body by driving the elbows up and out.
- Stop when the upper arms are level with the floor.
- Lower under control against the band rather than letting it snap back.
Common mistakes
- Pulling to the chin. Above shoulder height the upper arm is rotated inward at the top of its range, and the band is pulling hardest exactly there.
- Standing on the band unevenly. One foot holding more of it tilts the pull and loads one side for the whole set.
- Expecting the resistance to feel like a bar. A band is lightest at the bottom and heaviest at the top, which is the opposite of what an upright row wants — hardest where the shoulder position is least strong.
- Letting the band snap the arms down. The lowering half is where a band still has tension, and it is the part most often given away.