Band Upright Row (Under two feet)

Description

How to Do Band Upright Row (Under two feet)

1. 1
   Setup

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

2. 2
   Setup

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

3. 3

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

4. 4

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

5. 5

   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.