Exercise guide
Band Upright Row Under Two Feet
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
This compound movement targets the lateral deltoids and upper trapezius, using a resistance band to provide constant tension throughout the vertical pulling motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Step onto the center of the resistance band with both feet spaced shoulder-width apart to create tension.
- Grip the band with an overhand grip (palms facing your body) with hands positioned slightly narrower than shoulder-width.
- Stand tall with your chest up, shoulders back, and a slight bend in your knees.
- Allow your arms to hang straight down in front of your thighs, ensuring there is no slack in the band.
How to do it
- Exhale as you pull the band vertically toward your chin, leading the movement with your elbows.
- Continue pulling until your elbows reach shoulder height and are positioned higher than your wrists.
- Pause for a moment at the top of the movement to emphasize the peak contraction in the deltoids.
- Inhale as you slowly lower the band back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep the band as close to your torso as possible throughout the lift.
- Ensure your elbows always remain higher than your wrists to protect the shoulder joint.
- Maintain a neutral spine and avoid leaning backward or 'kipping' to move the weight.
- Keep your shoulders depressed (down) at the start to avoid over-engaging the levator scapulae.
Pro tips
- Focus on 'driving your elbows to the ceiling' rather than pulling with your hands to maximize lateral deltoid recruitment.
- Imagine you are trying to pull the band apart as you reach the top of the movement for better mind-muscle connection.
Make it harder
- Widen your stance on the band to increase the starting tension and resistance.
- Add a 3-second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the band upright row under two feet work?
- The band upright row under two feet primarily targets the deltoids, and also works the rhomboids and trapezius as secondary muscles.
- What equipment do you need for the band upright row under two feet?
- The band upright row under two feet uses resistance band.
- Is the band upright row under two feet good for beginners?
- Yes. The band upright row under two feet is a beginner-friendly movement and a strong foundation to build on.