If you’re looking to increase shoulder and upper back strength, look no further than the upright row.

You’ll need a moderately-heavy band for this workout, which consists of internal and external banded rotations, banded pull-aparts, upright banded rows, and overhead banded pull-aparts.

Upright Row Grab a pair of dumbbells. Stand with your feet shoulder-width apart. Let the dumbbells rest in front of you on your thighs with your palms facing inward (toward your thighs).

2. Banded Upright Row Muscles and joints worked: shoulders (anterior and posterior deltoids), traps, rhomboids, biceps, shoulder, and elbow joints How to Do It: Stand with your feet shoulder-width ...

A much safer alternative to the upright row exercise is the lateral raise, which should be done carefully to avoid shoulder and neck irritation.