Band Upright Row (Under two feet)

Description

How to do Band Upright Row (Under two feet)

1. 01
   Setup

   Stand on the center of a resistance band with both feet hip-width apart, ensuring the band is securely under your arches.

2. 02
   Setup

   Grasp the band handles (or ends) with an overhand grip, hands close together in front of your thighs, palms facing your body.

3. 03

   Keeping your core engaged and back straight, exhale as you pull the band upwards, leading with your elbows.

4. 04

   Continue pulling until your elbows are higher than your wrists and the band handles reach approximately chest height.

5. 05

   Inhale as you slowly and controlled lower the band back to the starting position, resisting the band's pull.

Tips

• Focus on driving your elbows up and out, imagining you're trying to touch the ceiling with them to emphasize lateral deltoid activation.
• Maintain a controlled eccentric (lowering) phase to maximize time under tension and further engage the shoulder muscles.
• Keep your chest proud and shoulders pulled back slightly throughout the movement to prevent slouching and maintain good posture.
• Adjust your foot width or band grip to modify resistance; wider feet or a shorter grip increases intensity.

Common mistakes

• Rounding the back during the pull can lead to injury, so keep your chest up and core tight throughout the entire movement.
• Shrugging the shoulders excessively engages the traps more than the deltoids, so focus on lifting with the elbows and keeping the shoulders depressed.
• Using momentum to lift the band reduces muscle engagement, so perform each repetition with a slow, controlled motion, especially during the lowering phase.