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Upright rowing with the Theraband

Effective muscle-building workouts are possible not only in the gym. Upright pulling with the Theraband is an excellent addition to home training. Even without relying on various devices, you can specifically strengthen your trapezius muscle.

Body position

Stand upright with your feet parallel to each other. Place the Theraband in the middle under your feet. Hold the ends of the fitness band in both hands. Maintain an upright body position with a slight arch in the lower back.

Movement execution

Initiate the movement by pulling the flexible Theraband upward. The completion of the movement is approximately at chest height. Ensure that your arms are never fully extended when lowering the band.

Stressed muscles and common mistakes

For more details on the engaged muscle groups and common mistakes during Theraband training for upright rows, you can refer to the page on upright rows.

Alternative variants to upright rowing with the Theraband

To add more variety to your workout, you can also incorporate similar exercises or alternative variations of upright rows with the Theraband.

Upright barbell row

Every gym is equipped with an EZ-bar. When using the EZ-bar for upright rows, you benefit from a joint-friendly wrist position. In comparison to the exercise with the barbell, the movement is more naturally executed. The specific grip places the focus on strengthening the trapezius muscle, while shoulders and others are only secondary targets.

Upright rowing with the SZ bar

Every gym is equipped with an EZ-bar. When using the EZ-bar for upright rows, you benefit from a joint-friendly wrist position. In comparison to the exercise with the barbell, the movement is more naturally executed. The specific grip places the focus on strengthening the trapezius muscle, while shoulders and others are only secondary targets.

Upright cable rows

Upright rowing with the cable pull offers another option to target and strengthen your trapezius. Due to the specific posture in cable rowing, beginners should start with a different alternative. However, cable pull is known for being particularly joint-friendly. The flexible cable allows you to effectively train the upper back.Alternatively, you can perform this exercise unilaterally and support the movement with the second hand. This primarily targets the upper muscle fibers and promotes a well-defined neck.

Upright row with dumbbells

In comparison to upright rowing with the barbell, upright rowing with dumbbells provides more flexibility. With two dumbbells, you basically perform the same movement to target your shoulder muscles and the upper part of the trapezius. Therefore, this exercise is particularly suitable for athletes who want to intensively strengthen their neck.However, the higher flexibility also means increased difficulty. Beginners should attempt upright rowing with dumbbells only if they can execute the movement flawlessly. Otherwise, devices, barbells, and the like may be better-suited alternatives. Nevertheless, there is also the option to perform upright rowing with dumbbells unilaterally.

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