Description
A strength exercise that targets the shoulders and upper back muscles, performed while standing, pulling a resistance band towards the body.
How to Do Band standing rear delt row
- 1Setup
Anchor a resistance band at chest height to a sturdy object directly in front of you.
- 2Setup
Stand facing the anchor point, taking a few steps back to create initial tension, and grab an end of the band in each hand with a neutral grip (palms facing each other). Ensure your feet are hip-width apart and knees are slightly bent.
- 3
With a slight bend in your elbows and shoulders retracted, pull the band ends horizontally towards your chest, focusing on squeezing your shoulder blades together.
- 4
Continue pulling until your hands are roughly in line with your shoulders, ensuring your elbows stay elevated and flared out to the sides.
- 5
Slowly and with control, extend your arms back to the starting position, resisting the pull of the band to maintain tension in your rear deltoids. Exhale as you pull and inhale as you return.
Tips
- Keep your elbows high and flared out to the sides throughout the entire movement to maximize engagement of the posterior deltoids.
- Focus on initiating the pull by squeezing your shoulder blades together, rather than just pulling with your arms, to properly activate the target muscles.
- Control the eccentric (return) phase of the movement by slowly extending your arms, resisting the band's pull to enhance muscle time under tension and growth.
- Maintain a stable core by bracing your abdominal muscles to prevent your torso from rocking and ensure all force is directed to the shoulders and upper back.
Common Mistakes
- ×Using too much arm and biceps instead of the rear delts is common; instead, think about driving your elbows back and squeezing your shoulder blades to initiate the pull.
- ×Allowing your upper back to round forward reduces rear delt activation; maintain a neutral spine and keep your chest proud throughout the entire exercise.
- ×Dropping your elbows too low shifts the focus away from the rear deltoids; keep your elbows elevated and in line with your shoulders to effectively target the posterior deltoids.
Variations
Barbell Rear Delt Row
Strengthen your posterior deltoids and upper back with the Barbell Rear Delt Row. Learn proper form to build broad, balanced shoulders and improve posture.
Cable Standing Rear Delt Row (with rope)
A strength exercise that targets the rear deltoids. The individual pulls a rope towards their chest while keeping their torso stable.
Cable Standing Rear Delt Horizontal Row (with rope)
Target and strengthen your rear deltoids with the Cable Standing Rear Delt Horizontal Row. This exercise builds shoulder stability and definition.
Cable Rear Delt Row (stirrups)
Target your rear deltoids with the cable rear delt row, a focused exercise using stirrup attachments to build shoulder width and strength.
Related Exercises
Band Upright Row (Under two feet)
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Battling Ropes
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Band Face Pull
Strengthen your posterior deltoids and upper back with the Band Face Pull. This effective exercise improves posture, shoulder health, and muscle balance
Cable Kneeling Rear Delt Row (with rope)
Strengthen your rear deltoids with the Cable Kneeling Rear Delt Row. This effective exercise targets shoulder stability and upper back development.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Band standing rear delt row in your workouts
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