Band Standing Rear-Delt Row
Strengthen your back & shoulders! Band Standing Rear-Delt Rows target your rear deltoids for improved posture & upper body strength.
The Band Standing Rear-Delt Row mainly works the shoulders and back, with help from the traps. You'll need: resistance bands.
Required Equipment
Band Standing Rear-Delt Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Band Standing Rear-Delt Row Variations and Alternatives
How to do the Band Standing Rear-Delt Row
Attach a resistance band to a sturdy anchor at about chest height.
Stand facing the anchor point with your feet shoulder-width apart and knees slightly bent for stability.
Grasp the handles or ends of the band with an overhand grip (palms facing down) and extend your arms in front of you at chest level.
Pull the band toward your body, keeping your elbows raised out to the sides at shoulder height.
As you pull the band toward you, focus on squeezing your shoulder blades together and engaging the rear deltoids.
Once your hands are close to the sides of your chest while maintaining the elbow height, pause briefly while holding the contraction.
Slowly release the band back to the starting position with control while keeping the tension on the muscles.
Aim for a full range of motion, ensuring you feel the stretch in the shoulders when arms are extended and the contraction when pulling back.
Repeat for the desired number of repetitions and sets.
Make sure to keep your back straight and avoid using momentum; let your rear delts and upper back do the work. Adjust the resistance of the band if necessary to ensure proper form throughout the exercise.
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Band Standing Rear-Delt Row FAQs
What muscles does the Band Standing Rear-Delt Row work?
The Band Standing Rear-Delt Row 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 Standing Rear-Delt Row?
Resistance bands.
What workout day should the Band Standing Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Standing Rear-Delt Row variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Band Behind-Neck Shoulder Press, Band Bent-Over Lateral Rear Raise and Band Face Pull.
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