Handle Band Upright Row
A shoulder-strengthening resistance band exercise that targets the lateral deltoids and upper traps. This vertical pulling movement improves shoulder width and upper back definition using accommodating resistance.
Since resistance bands offer variable tension that is hard to quantify in pounds, AI tracking of RPE and set intensity is critical for ensuring progressive overload. The app monitors your shoulder health history, instantly recommending regressions if you report joint discomfort, as upright rows can sometimes aggravate impingement. By analyzing recovery data from previous heavy pulling sessions, the AI adjusts volume to prevent overtraining your upper trapezius and deltoids.
Form Cues
- Stand securely on the center of the band with feet shoulder-width apart
- Keep your chest elevated and core braced tight
- Drive your elbows high towards the ceiling, keeping hands lower than elbows
- Lower the handles slowly to resist the band's tension
- Keep the band path close to your body
- Don't let your wrists travel higher than your elbows
- Don't arch your lower back or swing your hips for momentum
- Don't shrug your shoulders up into your ears before pulling
- Don't let the band pull your arms down quickly without control
- Don't jut your chin forward as you lift
Common Mistakes
- Leading with the hands instead of the elbows
- Lifting the handles too high (above shoulder level)
- Using excessive momentum/swinging
- Rolling shoulders forward at the top
- Looking down or jutting the head forward
Muscles Worked
This exercise primarily builds the lateral deltoids, creating width in the shoulders, while heavily engaging the upper trapezius for upper back thickness. The biceps and forearms serve as secondary movers, assisting the vertical pulling action to complete the range of motion.
Primary
Secondary
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