Shoulders / Beginner / Compound (multi-joint)

Band Upright Row

Standing on a resistance band, pull the handles up to chin height to train the side delts and traps.

At a glance

Primary

Side delts, Upper traps

Secondary

Front delts, Biceps, Upper back (rhomboids, mid/lower traps)

Equipment

Resistance band

Movement pattern

Lateral raise (abduction), Shrug

Level

Beginner

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand on the middle of a resistance band and hold a handle in each hand in front of your thighs.
2. Pull the handles straight up along your body, leading with your elbows.
3. Raise until your hands reach chest-to-chin height and elbows are at shoulder height.
4. Lower slowly to the start.

Tips

• Keep the hands close to the body.
• Do not shrug the whole movement with momentum.

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