Resistance Band Upright Row Muscles Worked And How To Perform

The resistance band upright row is a great upper body exercise for strength and posture. There are a few variations of resistance band upright row exercises that you can perform.

The variation of the upright row will impact the resistance band upright row muscles worked. This post will dive into the 3 different variations of upright rows that you can perform with resistance bands as well as explain exactly which muscles you are targeting.

Resistance Band Upright Row Muscles Worked

The muscles worked in the resistance band upright row exercise are the shoulder and back muscles. More specifically, the muscles that are targeted in resistance band upright rows are:

• Shoulder Muscles
  • Lateral Deltoids
  • (Front) Anterior Deltoids
• Upper Arm Muscles
  • Biceps
• Upper Back Muscles
  • Upper Trapezius
  • Rhomboids

Resistance Band Upright Row Variations

There are many different variations of the resistance band upright row, including the barbell upright row, kettlebell upright row, dumbbell upright row and the cable upright row, however we will be focusing on the resistance band row variations in this post.

1. Resistance Band Upright Rows

• Band upright rows are a great shoulder exercise because they target so many muscle groups of the shoulder and back.
• To perform the upright row exercise you will stand with your feet shoulder-width apart.
• Step on a resistance band with both of your feet and hold either end of the band with your palms facing you.
• Now slowly pull the resistance band upwards towards shoulder level while keeping your elbows out to the side and slightly above your wrists.
• Now lower your arms back to the starting position.
• If you do not have a resistance band you can also perform this exercise with free weights.
• This upright row variation is perfect if you are performing this exercise at home with little equipment.

2. Resistance Band Rows Retractions

• The start position for this standing row exercise is in the standing position.
• Hold onto either end of the resistance band and pull straight back while squeezing your shoulder blades together.
• If this is too difficut you can perform the exercise with a lighter weight or lighter resistance band.
• Shoulder muscles worked:
  • Trapezius muscles
  • Rhomboids
  • Latissimus dorsi
  • Rear delts

3. Bent Over Row

• The starting position for this exercise is to stand with your feet hip width apart and hinged at the hips.
• Start with your arms straight and then slowly bend your elbows and lift the weight to just below shoulder height.
• Now return to the starting position by slowly lowering the weight down.
• You can perform this exercise without much weight such as a light dumbbell, resistance band or just bodyweight.
• Alternatively you can perform this exercise with heavier weights such as by using a barbell.
• You can add heavy weights to the barbell and use either an overhand grip or a wider grip depending on your skill level.
• Muscles of the shoulder worked:
  • Upper back muscles
    • Latissimus dorsi
    • Middle and lower trapezius muscles
    • Rhomboids
  • Posterior deltoid muscle

Medical Disclaimer

As always, it is important to see your doctor prior to starting a new workout routine if you have specific health conditions. If you have an injury to your shoulder joint, you may need physical therapy prior to participating in an exercise routine on your own.

All of these shoulder exercises can be performed at home, however if you are concerned about performing these exercises with proper form, a personal trainer can guide to make sure that you are using the correct muscles and avoid risk of injury.

Summary

These are the most effective exercises for upper body strength training and good posture. These 3 resistance band upright row variations each work slightly different primary and secondary muscles. If you are looking for more posture exercises you can find them at Best 10 Daily Posture Exercises For Seniors With Pictures.

Alternatively if you are looking for specific rotator cuff exercises you can find them at 8 Best Subscapularis Muscle Exercises For Rotator Cuff.