Fitwill stands in solidarity with Ukraine

Band standing rear delt row

Band standing rear delt row

The Band Standing Rear Delt Row is a highly effective exercise that targets the rear deltoids, upper back, and the muscles surrounding the shoulder blades. It is commonly used to improve posture, increase shoulder stability, and enhance overall upper body strength. This exercise is particularly great for individuals who do not have access to gym equipment or prefer home workouts. To perform the Band Standing Rear Delt Row, you will need a resistance band with handles. Start by placing your feet hip-width apart and stepping on the middle of the band. Hold one handle in each hand with your palms facing each other. Maintain a slight bend in your knees and a straight back throughout. Next, hinge forward at the hips, keeping your core engaged and your spine in a neutral position. Extend your arms towards the ground and slightly bend them at the elbows. Your body should form a diagonal line from head to toe. This is your starting position. Keeping your elbows close to your body, slowly pull the bands towards your chest, imagining squeezing your shoulder blades together as you do so. Keep your wrists straight and exhale during the pulling motion. Pause for a brief moment when your hands are in line with your torso, feeling the contraction in your rear delts and upper back. Control the resistance band as you slowly return to the starting position, ensuring a controlled and deliberate movement. Inhale as you extend your arms and feel a gentle stretch in your rear delts. Repeat the exercise for the desired number of repetitions recommended by your fitness level and goals. Remember to start with a lighter resistance band if you are a beginner and progressively increase the resistance as you become stronger. Always prioritize proper form and listen to your body's limits to prevent any injuries. Incorporate this exercise into your upper body workout routine to enhance your back and shoulder strength, ultimately leading to improved posture and overall fitness.


  • Place a resistance band securely around a stable object, such as a pole or sturdy furniture, at waist height.
  • Stand facing the anchor point with your feet shoulder-width apart.
  • Hold one end of the band in each hand, palms facing inwards towards your body.
  • Keep your arms straight and extended in front of you, pulling the band taut.
  • Take a step back to create tension in the band, with your elbows slightly bent.
  • Pull both elbows back in a rowing motion, squeezing your shoulder blades together.
  • Pause for a moment at the end of the movement, feeling the contraction in your rear deltoids.
  • Slowly release and return your arms to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Squeeze your shoulder blades together to target the rear deltoids effectively.
  • Control the movement by slowly lowering the resistance band back to the starting position.
  • Try using different grip positions on the resistance band to target different muscles in the upper back.
  • Ensure that your wrists and elbows are aligned during the rowing motion to prevent discomfort or strain.
  • Gradually increase the tension and resistance of the band as you progress to challenge your muscles further.
  • Incorporate this exercise into a well-rounded workout routine that includes exercises for other muscle groups as well.
  • Remember to warm up before starting the exercise to prepare your muscles and joints for the movement.
  • Listen to your body and adjust the resistance or difficulty level to suit your fitness level and avoid overexertion.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts