Bar Band Standing Single Arm Upright Row
Description
The bar band standing single arm upright row uses one end of a banded barbell with one hand. The single arm upright row builds the side deltoids and upper traps while the bands add accommodating resistance.
Equipment Required
Bar Band Standing Single Arm Upright Row Instructions
- Anchor a barbell in a landmine or load one end heavily as a counterweight.
- Loop a band over the working end of the bar.
- Stand tall with feet shoulder width apart.
- Grip the bar end with one hand and let the bar hang at your hip.
- Brace the core and keep the elbow soft.
- Pull the bar up toward your chin by driving the elbow up.
- Keep the elbow higher than the wrist throughout the pull.
- Lower the bar slowly back to the start and complete all reps then switch.
Bar Band Standing Single Arm Upright Row Form & Visual
Bar Band Standing Single Arm Upright Row Benefits
- Hits the side delts and upper traps unilaterally.
- Bands accommodate the strength curve.
- Single arm focus exposes imbalances.
- Builds shoulder size and traps strength.
- Joint friendly when performed with strict form.
- Adds variety to two arm upright rows.
Bar Band Standing Single Arm Upright Row Muscles Worked
- Anterior deltoid
- Trapezius
- Posterior deltoid
- Biceps brachii
Bar Band Standing Single Arm Upright Row Variations & Alternatives
- Upright Row
- Cable Upright Row
- Dumbbell Upright Row
- Banded Upright Row
