How to do a Handle Band Upright Row
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Handle Band Upright Row
Instructions for Proper Form
Focusing on the shoulders and upper back, the Handle Band Upright Row uses a resistance band to execute the rowing motion. This exercise improves shoulder and neck posture, offering a safer alternative to barbell rows by reducing the risk of shoulder impingement.
- Stand upright with your feet shoulder width apart and a resistance band underneath the middle of both feet holding the handles with and overhand grip directly in front of your hips.
- Pull your elbows up overhead to bring the handles to shoulder height keeping the handles close to your body.
- Return to the starting position and repeat.
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Alternative Exercises to Handle Band Upright Row
1. Kettlebell Upright Row
75.4 mSCORESWAPPED 138 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
- Beginner
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2. Cross-body Arm Stretch
11.9 mSCORESWAPPED 132 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
- Beginner
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3. Dumbbell Front Raise
98.6 mSCORESWAPPED 104 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
4. Shoulder Squeeze
13.8 mSCORESWAPPED 98 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
- Beginner
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5. Backward Arm Circle
84.1 mSCORESWAPPED 92 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
- Beginner
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6. Upright Row
94.8 mSCORESWAPPED 79 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
7. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 74 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.
8. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 65 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
9. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 61 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
10. Mini Loop Band Scapular Retraction
27.8 mSCORESWAPPED 55 TIMESFocusing on the muscles responsible for scapular movement, this exercise improves posture and upper back strength. The mini loop band adds resistance, making it more effective than traditional scapular retraction exercises, ideal for preventing shoulder injuries and improving posture.
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