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
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
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms