How to perform Band Upright Row with proper form
Starting Position
- Equipment: Use a resistance band.
- Feet Position: Stand with feet shoulder-width apart. Step on the center of the band and hold the ends with both hands.
- Grip: Hold the band with an overhand grip, arms fully extended in front of you.
Execution
- Raise: Pull the band upward towards your chin, leading with your elbows. Your elbows should be above your wrists.
- Body Position: Keep your back straight and core engaged throughout the movement.
- Movement Path: The band should follow a straight line from the starting position to your chin.
- Control: Lower the band back to the starting position in a controlled manner, ensuring not to let your shoulders drop.
Tips
- Avoid using excessive momentum; the movement should be smooth and controlled.
- Keep your elbows pointed outwards and avoid letting them drop below wrist height.
- Maintain a neutral wrist position, preventing any bending at the wrists.
Common Mistakes
- Pulling too high, which can lead to shoulder strain.
- Arching the back or leaning forward.
- Using too much body sway or momentum instead of isolating the shoulder muscles.
Maintain proper form throughout the exercise to maximize effectiveness and prevent injury.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps