Target Muscle

    Shoulders

    Equipment

    Resistance Band

    Difficulty

    Beginner

    Category

    Strength

    ShouldersResistance Band

    Band Standing Rear Delt Row

    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. 1

      Stand with your feet shoulder-width apart and place the band under your feet.

    2. 2

      Hold the band handles with your palms facing each other and your arms extended in front of you.

    3. 3

      Bend your knees slightly and hinge forward at the hips, keeping your back straight.

    4. 4

      Pull the band towards your chest, squeezing your shoulder blades together.

    5. 5

      Pause for a moment at the top, then slowly release the tension and return to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

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