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Exercise 1022 · REF tc5dYrf

Band Standing Rear Delt Row exercise animation

Band Standing Rear Delt Row

Category
Shoulders
Equipment
Band
Target
Delts

The band standing rear delt row targets the rear delts and traps by pulling the elbows high and wide, a direction most pressing-focused lifters badly undertrain. It's a good corrective addition for anyone whose shoulders round forward from too much bench and not enough pulling. Keep the elbows above the hands as they pull back rather than letting them drop, which shifts the work toward the lats instead.

How to Do the Band Standing Rear Delt Row

  1. Stand with your feet shoulder-width apart and place the band under your feet.
  2. Hold the band handles with your palms facing each other and your arms extended in front of you.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Pull the band towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Band Standing Rear Delt Row primarily targets the Delts, with Trapezius as the primary synergist muscle group, along with the Rhomboids, Biceps.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts Band Y-Raise Band Y-Raise Band · Delts

More Delts Exercises

Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts Barbell Seated Bradford Rocky Press Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have band? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Band Standing Rear Delt Row work?
The Band Standing Rear Delt Row primarily targets the delts, with the trapezius and rhomboids, biceps assisting.
What equipment do I need for the Band Standing Rear Delt Row?
The Band Standing Rear Delt Row is done with a band.
What's a good alternative to the Band Standing Rear Delt Row?
If you don't have access to a band, the Left Hook. Boxing targets the same delts using body weight instead.