Band rear delt row

Band rear delt row

The Band Rear Delt Row is a fantastic exercise that targets the muscles in your upper back and shoulders, specifically the rear deltoids. By using a resistance band, this exercise is incredibly versatile and can be done at home or in the gym. To perform the Band Rear Delt Row, attach the band to a stable anchor point at chest height. Hold each end of the band with a neutral grip, palms facing each other. Keep your feet shoulder-width apart and slightly bend your knees. Engage your core and hinge forward at the hips, maintaining a straight back and a slight bend in your elbows. As you start the movement, squeeze your shoulder blades together and pull the band towards your chest. Focus on driving your elbows back and keeping them close to your body. Pause for a moment at the end of the movement, feeling the contraction in your rear delts, before slowly releasing the tension and returning to the starting position. The Band Rear Delt Row is an excellent exercise for improving posture, as it targets the muscles that often become weakened due to modern lifestyles involving excessive sitting and slouching. Strengthening your rear delts can also help prevent shoulder injuries and improve overall upper body strength and stability. Progress this exercise by using a band with more resistance or by increasing the number of reps and sets. Remember to maintain proper form throughout the movement to maximize its benefits and minimize the risk of injury. Add the Band Rear Delt Row to your routine for a well-rounded upper body workout that will help you improve your posture and build a strong, balanced physique.


  • Start by attaching a resistance band to a fixed object at approximately waist height.
  • Stand facing the anchor point with your feet shoulder-width apart.
  • Grasp the resistance band handles with your palms facing each other and extend your arms straight out in front of you.
  • While keeping your core engaged and your back straight, pull the handles towards your body by squeezing your shoulder blades together.
  • Pause for a moment in the fully contracted position, with your elbows pulled back as far as possible.
  • Slowly return to the starting position by extending your arms forward.
  • Repeat for the desired number of repetitions.
  • Remember to focus on maintaining proper form throughout the exercise, and breathe consistently.

Tips & Tricks

  • Focus on maintaining good posture and alignment throughout the exercise to target your rear deltoids effectively.
  • Engage your core muscles to stabilize your body and prevent any excessive movement during the exercise.
  • Keep a slight bend in your knees and hinge forward at your hips, maintaining a neutral spine.
  • Begin the movement by retracting your shoulder blades and pulling the bands towards your body, aiming to squeeze your shoulder blades together.
  • Focus on initiating the movement from your back muscles rather than pulling with your arms.
  • Control the movement and avoid using momentum to ensure that your rear deltoids are fully engaged.
  • Exhale as you pull the bands towards your body, and inhale as you return to the starting position.
  • Ensure that you are using a resistance band that provides enough challenge but still allows you to maintain proper form.
  • Gradually increase the resistance or difficulty level as you become stronger and more comfortable with the exercise.
  • Listen to your body and modify the exercise if needed to accommodate any limitations or injuries.


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