Band Bent-Over Rear Deltoid Kickback
Strengthen your rear deltoids & improve posture with Band Bent-Over Rear Deltoid Kickbacks! A simple, effective exercise you can do anywhere.
The Band Bent-Over Rear Deltoid Kickback mainly works the shoulders and back, with help from the traps. You'll need: resistance bands.
Required Equipment
Band Bent-Over Rear Deltoid Kickback Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Band Bent-Over Rear Deltoid Kickback Variations and Alternatives
How to do the Band Bent-Over Rear Deltoid Kickback
Band Bent Over Rear Deltoid Kickback
An anchor point (such as a squat rack or a sturdy pole) to attach the band
Positioning
Set Up: Attach the resistance band to a low anchor point.
Starting Position: Stand facing the anchor point, feet shoulder-width apart. Hold the ends of the resistance band with both hands.
Bend Forward: Hinge at your hips and bend forward until your torso is nearly parallel to the ground. Keep a slight bend in your knees. Your arms should be extended straight down in front of you, gripping the band.
Movement
Pull Back: Begin by pulling your arms back, keeping your elbows slightly bent. Focus on using your shoulders to initiate the movement.
Squeeze: As you pull, squeeze your shoulder blades together and keep your elbows above your wrists. Your upper arms should remain parallel to the ground.
Return: Slowly return to the starting position by allowing your arms to move back to the original bent-over position, maintaining control throughout the movement.
Repetitions: Perform the exercise for 10-15 repetitions, then rest before repeating for 2-3 sets.
Tips
Maintain a neutral spine throughout the exercise to avoid straining your back.
Control your movements; avoid using momentum to pull the band.
Focus on feeling the contraction in your rear deltoids and upper back.
Band Bent-Over Rear Deltoid Kickback FAQs
What muscles does the Band Bent-Over Rear Deltoid Kickback work?
The Band Bent-Over Rear Deltoid Kickback mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Band Bent-Over Rear Deltoid Kickback?
Resistance bands.
What workout day should the Band Bent-Over Rear Deltoid Kickback go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Bent-Over Rear Deltoid Kickback variations and alternatives?
Similar exercises include the Band Single-Arm Bent-Over Kickback, Band Bent-Over Lateral Rear Raise, Band Face Pull and Band Rear-Delt Row.
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