Band standing rear delt row

Band standing rear delt row

The Band Standing Rear Delt Row is a fantastic exercise that primarily targets the muscles in your upper back, specifically the rear deltoids. This exercise is performed using a resistance band, making it a convenient option for those who prefer working out at home or on the go. By targeting the rear deltoids, the Band Standing Rear Delt Row helps to improve your posture and upper body strength. Strong rear delts contribute to a solid back foundation, which can help prevent injuries and enhance your overall athletic performance. Additionally, a well-developed upper back can help create the illusion of a smaller waist, giving you that impressive V-shaped physique. What's great about this exercise is that it not only strengthens your rear delts but also engages other muscles like your upper traps and rhomboids. This means you're getting a comprehensive upper body workout with just one exercise. Plus, using resistance bands adds an element of instability, challenging your stability muscles and promoting better overall muscle activation. When performed correctly and incorporated into a well-rounded workout routine, the Band Standing Rear Delt Row can help you achieve a strong and sculpted upper body. Remember to focus on maintaining proper form throughout the exercise and gradually increase the resistance as you get stronger to continue challenging your muscles effectively.


  • Stand with your feet shoulder-width apart and place a resistance band around your feet.
  • Hold the band with both hands, palms facing each other, and keep your arms extended in front of you.
  • With a slight bend in your knees and a straight back, engage your core and squeeze your shoulder blades together.
  • While keeping your arms close to your body, pull the bands towards your ribcage, squeezing your shoulder blades even more.
  • Pause for a moment at the top of the movement, feeling the contraction in your rear deltoids.
  • Slowly return to the starting position, maintaining tension on the bands throughout the entire movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure you have a secure and stable anchor point for the resistance band.
  • Maintain a neutral spine throughout the exercise.
  • Squeeze your shoulder blades together while performing the rowing motion.
  • Control the speed of both the rowing and returning phases to maximize muscle activation.
  • Engage your core for stability and to prevent excessive body movement.
  • Gradually increase the resistance of the band as your strength improves.
  • Focus on feeling the contraction in your rear deltoid muscles.
  • Perform the exercise in a slow and controlled manner for optimal results.
  • Remember to breathe regularly and exhale during the exertion phase.
  • If using dumbbells instead of resistance bands, keep a slight bend in your knees and hinge forward at the hips.


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