The band standing rear delt row is an exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and bicep. It uses a resistance band and involves pulling the band towards the chest while hinging at the hips, focusing on squeezing the shoulder blades together.
Also Works
TrapeziusRhomboidsBiceps
How to Perform
1
Stand with your feet shoulder-width apart and place the band under your feet.
2
Hold the band handles with your palms facing each other and your arms extended in front of you.
3
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4
Pull the band towards your chest, squeezing your shoulder blades together.
5
Pause for a moment at the top, then slowly release the tension and return to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Pull the band toward your face or upper chest with elbows flared wide to emphasize the rear deltoids.
•Squeeze the shoulder blades together at the peak contraction for a one-second hold.
•Keep the band at shoulder height throughout the pull to maintain rear delt focus.
Common Mistakes
•Pulling the band too low (toward the waist), which shifts the emphasis from rear delts to the mid-back.
•Letting the elbows drop below shoulder height during the pull.
•Using too thick a band, which causes the upper traps to take over the movement.