How to do an Upright Row With a Theraband

The upright row is an exercise that helps to tones the shoulders and upper back. It is considered a compound exercise which means it is one exercise but it targets several muscles. When a close grip is used it targets the trapezius which is found in the upper back. When a wider grip is used, the deltoid muscles are targeted. The biceps in the front top of the arm are also strengthened when performing this exercise. When done correctly and with control this is a great exercise to shape and strengthen the upper back and shoulders.

Difficulty: Easy

Instructions

Things You'll Need:

• Theraband with handles

1. Stand up straight. Tighten the abdominal muscles and keep the knees slightly bent. Hold the handles of the theraband to form a "U" shape. Your arms are straight and the palms should be facing your body. Step in the middle of theraband. The wider your feet, the more tension there will be in the band.

2. Keep the palms facing the body and extend your elbows to the side. On the exhale lift your elbows and pull the handles up to chest height only. Going higher can place unnecessary stress on the neck and shoulders.

3. Slowly lower the handles back down on the inhale. See Resources below for an illustration of an upright row.

4. Make sure you keep the body still. Do not rock back and forth and be very careful not to arch the back as you lift.

5. Do three sets of eight to twelve repetitions. Try both a wide and narrow arm position to target different areas.

Tips & Warnings

• Move slowly and with control. A common mistake is to do this exercise too fast and rock the body. Your body should stay still and just the hands move up and down like a washboard movement.
• This exercise is contraindicated for those with neck and shoulder injuries. Make sure you only lift the hands to chest height and no higher.

Resources

• Theraband upright row

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