Banded Upright Row
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
315 KCAL |
|
Level
|
beginner |
Equipment
|
Bands |
Smart Voice
AIi Instructions
- 1. Setup & Core Bracing: Anchor the resistance band securely at chest height or wrap it behind your upper back. Grab the handles with a wide grip, retract and depress your scapulae, and brace your core.
- 2. Eccentric Lowering: Allow your arms to move back in a controlled fashion through the full range of motion, maintaining active resistance against the band pull.
- 3. Transition: Pause briefly at the point of maximum stretch without letting the band snap you backward or losing muscular tension.
- 4. Concentric Drive: Press the handles forward or inward dynamically, focusing on the contraction of the pectoral complex.
- 5. Peak Contraction & Safety: Squeeze the chest firmly at full extension, ensuring you do not lock out or hyperextend your elbow joints to maintain constant tension.
Physiological Impact
Caloric Benchmarking
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