How to do a Handle Band Upright Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Handle Band Upright Row
Workouts with 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. Dumbbell Front Raise
98.6 mSCORESWAPPED 148 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.
2. Kettlebell Upright Row
75.4 mSCORESWAPPED 126 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
- Shoulders
- Kettlebells
3. Cross-body Arm Stretch
11.9 mSCORESWAPPED 95 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
- Shoulders
4. Backward Arm Circle
84.1 mSCORESWAPPED 86 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
- Shoulders
5. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 81 TIMESAn isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.
- Beginner
- Shoulders
- Mini Loop Bands
6. Shoulder Squeeze
13.8 mSCORESWAPPED 75 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
- Shoulders
7. Dumbbell Upright Row
90.7 mSCORESWAPPED 72 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
8. Cable Face Pull
96 mSCORESWAPPED 65 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
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- Hi-Lo Pulley Cable
9. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 64 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.
10. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 64 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.