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
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Reverse Curl, Barbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Cable
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Curl, Band
Type: Upper, Pull
Target: Forearms
Synergist: Biceps
Reverse Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Reverse Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Seated Palms Up Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Barbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, Dumbbell
Type: Upper, Pull
Target: Forearms
Wrist Curl, EZ Bar
Type: Upper, Pull
Target: Forearms
Wrist Roller, Bodyweight
Type: Upper, Pull
Target: Forearms
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms