Instructions

1

Stand upright with feet shoulder-width apart, holding a resistance band under both feet with handles in each hand at shoulder height, arms at sides with elbows bent at approximately 90 degrees.

2

Ensure the resistance band is taut and secure underfoot. Maintain a neutral spine with shoulders relaxed and engaged. Position hands with palms facing forward or slightly inward.

3

Slowly lower both arms back down to the starting position at shoulder height, controlling the resistance band tension throughout the movement while maintaining elbow position.

4

Drive both arms upward in an arc motion, raising elbows and hands overhead until arms are nearly fully extended or slightly bent at the top. Squeeze shoulder muscles at the peak of the movement.

PRIMARY MUSCLESDeltoids

SECONDARY MUSCLESTrapezius, Pectoralis Major, Biceps Brachii, Rotator Cuff

EQUIPMENTBand

DIFFICULTYBeginner

Overview

Focusing on the Band Upright Row Under two feet allows you to target the Deltoids with precision. As a foundational Strength exercise, the integration of Band provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Shoulders stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Deltoids and associated synergists.

Pro Tips

Control the eccentric (lowering) phase of the Band Upright Row Under two feet for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Band Upright Row Under two feet
Cable Band Upright Row Under two feet
Banded Band Upright Row Under two feet

Beginner Tips

If you are new to the Band Upright Row Under two feet, focus on mastering the movement pattern with zero weight before adding Band.

Band Upright Row Under two feet