Bar Band Standing Single Arm Upright Row
- Zielmuskel
- Deltoid Lateral
- Synergistenmuskeln
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Stick
- Körperregion
- Shoulders
- Typ
- Strength
The bar band standing single arm upright row is a unilateral shoulder exercise that targets the lateral deltoid, with help from the front deltoid, upper traps, and the arm flexors (biceps, brachialis, brachioradialis). Using a stick anchored under your foot with a resistance band, it builds shoulder width and width-balanced strength one arm at a time, which helps even out side-to-side differences.
Bar Band Standing Single Arm Upright Row: So führst du sie aus
- 1Loop the resistance band over the stick and stand on the free end of the band with one foot to anchor it to the floor.
- 2Hold the stick in one hand with an overhand grip, arm hanging straight down in front of your thigh so the band is lightly taut.
- 3Stand tall with your feet about hip-width apart, brace your core, and keep your shoulders down and back.
- 4Pull the stick straight up along the front of your body, leading with your elbow and keeping it higher than your wrist.
- 5Row until the stick reaches roughly chest or lower-chin height, feeling the contraction in the side of your shoulder.
- 6Pause briefly at the top without shrugging or leaning back.
- 7Lower the stick under control back to the starting position, resisting the band's pull the whole way down.
- 8Complete all reps on one side, then switch the stick to the other hand and repeat.
Technik-Tipps
- Lead the movement with your elbow rather than your hand so the lateral deltoid does the work instead of the biceps.
- Keep the stick close to your body and travelling in a straight vertical line to keep tension on the target muscle.
- Stop the pull around chest height — going higher tends to take over the upper traps and stresses the shoulder.
- Move at a controlled tempo and resist the band on the way down rather than letting it snap your arm back.
- Set the band tension by how far you stand on it; a longer stance length increases resistance.
Häufige Fehler
- Letting the wrist rise above the elbow, which shifts the load off the lateral deltoid and onto the forearms.
- Pulling too high toward the throat, which jams the shoulder joint and can pinch the rotator cuff tendons.
- Shrugging the shoulder up to lift the stick, which hands the work to the upper traps instead of the side delt.
- Leaning or twisting the torso to throw the stick up, which uses momentum and removes tension from the shoulder.
- Letting the band yank the arm back down fast, wasting the lowering phase where much of the muscle growth happens.
Häufig gestellte Fragen
What muscles does the bar band standing single arm upright row work?
It primarily works the lateral deltoid (side of the shoulder), assisted by the front deltoid, upper and mid-lower trapezius, the arm flexors (biceps, brachialis, brachioradialis), and the rotator-cuff and scapular muscles (infraspinatus, teres minor, serratus anterior).
How high should I pull the stick?
Pull to about chest or lower-chin height with your elbow leading and staying higher than your wrist. Pulling higher than that shifts work to the traps and increases shoulder-impingement risk.
Why do this one arm at a time instead of both?
Training one arm at a time lets you fix side-to-side strength differences and focus on the working shoulder. It also makes it easy to adjust band tension and keep strict form on each side.
Is the bar band single arm upright row good for beginners?
Yes. The band gives light, adjustable resistance and the single-arm setup makes it easy to learn the movement and keep your form strict before adding load.
How many sets and reps should I do?
For shoulder width and endurance, 2 to 4 sets of 12 to 20 reps per arm works well. Increase resistance by standing on more of the band rather than chasing low reps.
