Band Upright Row (Under Two Feet) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Upright Row (Under Two Feet)

Step by step instructions, muscle activation and variants for the Band Upright Row (Under Two Feet).

EasySide shoulders

About this exercise

The band upright row performed with the band anchored under both feet targets the lateral deltoids and upper trapezius. Pulling the band upward along the body builds shoulder width and upper back thickness with accommodating resistance.

How to Perform

  • Stand with feet shoulder-width apart, both feet on the center of the resistance band
  • Grip the band with an overhand grip, hands just inside shoulder width, arms hanging in front
  • Brace your core and pull the band straight up along your body toward your chin
  • Lead with your elbows, keeping them higher than your wrists throughout the movement
  • At the top, elbows should be at or above shoulder height and wrists near chin level
  • Slowly lower the band back to the starting position under control

Muscle Activation

Primary
Side shoulders
Secondary
BicepsFront shouldersOuter forearmMiddle chestTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Band Upright Row (Under Two Feet)

The Band Upright Row (Under Two Feet) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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