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Band: Upright Pull

Beginner

Equipment

Shoulders

Biceps

Traps

Upper Back

Equipment

Bands

Exercise Type

Strength

Mechanics

Compound

Force Type

Pull (Bilateral)

The Band Upright Pull is a vertical pulling movement that targets the deltoids and upper traps while minimizing strain on the joints. Thanks to the band’s constant tension, this variation offers a smooth resistance curve that increases as you raise the band.

It’s a joint-friendly alternative to barbell upright rows, making it suitable for lifters who want to build strong shoulders without risking impingement or discomfort.

Key Benefits:

Activates shoulders and upper traps
Reduces joint stress compared to barbell version
Provides constant, adjustable resistance
Great for warm-ups, hypertrophy, or shoulder rehab
Easy to perform anywhere with minimal equipment

Stand on the middle of a resistance band with both feet at shoulder-width.
Grab one end of the band in each hand with a pronated grip (palms facing you).
Brace your core and take a deep breath.
Pull the band upward by driving your elbows high and outward.
Raise until your hands are at chest level and elbows are just below shoulder height.
Pause briefly, then lower the band slowly and under control.
Repeat for the desired number of reps.

🧠 Keep your elbows higher than your hands throughout the movement.
🚫 Avoid pulling elbows above shoulder level to reduce impingement risk.
💡 If you feel wrist or shoulder discomfort, try a rope attachment or switch to cables.
🧍‍♂️ Maintain a neutral spine—don’t arch your back or let the head jut forward.
🌬️ Exhale as you pull and inhale on the way down to keep core engaged.
🔁 Minimize momentum to avoid shifting work to unintended muscles.

💪 The band upright pull is a smart alternative to traditional shoulder work. Use it to safely build stronger, rounder delts with full control and minimal strain. 🚀

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