Shoulders Exercise · Band

Expand

Band Standing Rear Delt Row

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.

Go to the movement steps

Category

Shoulders

Equipment

Band

Target

Delts

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band Standing Rear Delt Row

1. Stand with your feet shoulder-width apart, stepping onto the band.
2. Grip the handles with your palms facing each other, arms extended in front of you.
3. Bend your knees slightly and hinge forward from the hips, keeping your back straight.
4. Pull the band toward your chest, squeezing your shoulder blades together.
5. Hold briefly at the top, then slowly release the tension and return to the starting position.
6. Execute the desired number of reps with smooth cadence and consistent focus on the delts.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band Standing Rear Delt Row mainly targets your Delts, with your Trapezius helping support the movement, along with your Rhomboids, Biceps.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Barbell Front Raise Barbell · Delts Cable Front Raise Cable · Delts Dumbbell Front Raise Dumbbell · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Band Standing Rear Delt Row work?

The Band Standing Rear Delt Row mainly works your delts. It also helps strengthen your trapezius and rhomboids, biceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Band Standing Rear Delt Row?

You do the Band Standing Rear Delt Row with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band Standing Rear Delt Row?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band Standing Rear Delt Row?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Band Standing Rear Delt Row?

The Barbell Front Raise trains your delts with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.