A Complete Guide to Resistance Band Exercises

Upright Row

Exercise Information

Exercise Name:Upright Row
Resistance Band Type:A resistance band with handles
Equipment Required:
Body Parts Exercised:Shoulders and arms

Exercise Procedure

Exercise Start Position
  1. In a standing position with your feet shoulder-width apart, place the mid-point of the resistance band under both feet and hold the ends with your hands in front of your thighs, i.e. with your arms straight, with your palms facing in or towards your thighs. Maintain the natural curve in your lower back.
  2. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. In a standing position with your arms bent and elbows out to the side and hands close to your side. Maintain the natural curve in your lower back.
Exercise Start Position
Exercise End Position
Action
  1. Bend your arms lifting your hands upwards, keeping them close to the side of your body with your palms facing in or towards your body. Maintain the natural curve in your lower back. This can be assisted by keeping your core engaged.
  2. Your head should be kept in a position in line with your body, i.e. not tilting forward.
  3. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Maintain the natural curvature of your lower back.
  • Maintain your head in line with your body.
  • Breathe out as you lift your elbows and breathe in as you straighten your arms.
  • Perform the exercise slowly, especially on the way down. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Upright Row Demonstration Video