Band Upright Row (Under two feet)
- Zielmuskel
- Deltoid Lateral
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Band
- Körperregion
- Shoulders
- Typ
- Strength
The band upright row (under two feet) is a standing shoulder exercise that primarily targets the lateral deltoid, with the front deltoid, traps (middle and lower fibers), serratus anterior, and the biceps, brachialis, and brachioradialis assisting. Standing on the band to anchor it under both feet, you pull the handles up toward your collarbone with your elbows leading, building shoulder width and upper-back tension anywhere you can stand on a band.
Band Upright Row (Under two feet): So führst du sie aus
- 1Stand on the middle of the band with both feet about hip-width apart so it is anchored evenly under your feet.
- 2Grip a handle or the band in each hand with your palms facing your thighs and your arms hanging straight down in front of you.
- 3Stand tall with a braced core, square shoulders, and a slight bend in your knees.
- 4Pull the band straight up toward your collarbone, leading with your elbows and letting them flare out to the sides.
- 5Keep your wrists below your elbows and the band close to your body as you rise.
- 6Stop when your upper arms reach roughly shoulder height, pausing briefly at the top.
- 7Lower the band under control back to the starting position, resisting the band's pull the whole way down.
- 8Complete your reps, then step off the band carefully to release the tension.
Technik-Tipps
- Lead the movement with your elbows, not your hands, so the lateral deltoid and traps do the work instead of the biceps.
- Stop the pull at shoulder height rather than chin height to keep your shoulders out of an impinged position.
- Keep the band path close to your torso and your wrists relaxed below your elbows throughout the rep.
- Widen your stance on the band if you need more resistance, or narrow it for less, instead of jerking the weight up.
- Move at a steady tempo and avoid letting the band snap your arms back down.
Häufige Fehler
- Pulling the band too high toward the chin, which forces the shoulder joint into internal rotation at the top and is a common cause of shoulder impingement.
- Letting the hands rise above the elbows, which shifts tension to the forearms and biceps and off the target deltoid.
- Using body english or rocking the torso to yank the band up, which removes tension from the shoulders and risks the lower back.
- Standing on the band unevenly so it slips out from under one foot, which can cause the band to recoil unexpectedly.
- Letting the band pull your arms down fast on the way back, losing the controlled negative that builds the most muscle.
Häufig gestellte Fragen
What muscles does the band upright row (under two feet) work?
It primarily works the lateral deltoid, with the front deltoid, middle and lower trapezius, and serratus anterior assisting, plus the biceps, brachialis, and brachioradialis at the elbow.
How high should I pull the band?
Pull until your upper arms reach about shoulder height. Going higher, toward your chin, internally rotates the shoulder at the top and is a common cause of impingement, so keep it at or below shoulder level.
How do I make the band upright row harder or easier?
Adjust your stance width on the band. A wider stance shortens the band and adds resistance, while a narrower stance reduces it. You can also switch to a thicker band for more tension.
Is the band upright row good for beginners?
Yes. The band gives accommodating resistance with a low joint load, making it a beginner-friendly way to train the shoulders, as long as you stop the pull at shoulder height to protect the joint.
