Band Rear Delt Row
Description
The band rear delt row is a rear deltoid exercise where you anchor a band at chest height in front of you and row with wide elbows to target the rear delts and mid-traps. The wide-elbow row path shifts emphasis from the lats to the rear delts.
Equipment Required
Band Rear Delt Row Instructions
- Anchor a resistance band at chest height in front of you.
- Grip both ends of the band. Step back until the band is taut.
- Stand tall. Arms extended forward at chest height.
- Row the band toward your face by pulling with wide elbows — elbows go out to the sides at shoulder height.
- Squeeze your rear delts and shoulder blades together at the end.
- Slowly extend your arms back forward.
- The wide elbows are the key cue — they shift the emphasis to rear delts.
- Use moderate band thickness. Aim for 12 to 15 reps.
Band Rear Delt Row Form & Visual
Band Rear Delt Row Benefits
- Targets the rear delts with constant tension
- Wide elbows shift emphasis from lats to rear delts
- Highly portable
- Builds shoulder balance
- Easy to scale
- Useful warm-up or isolation exercise
Band Rear Delt Row Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
Band Rear Delt Row Variations & Alternatives
- Face Pull
- Band Rear Delt Fly
- Band Y-Raise
- Band Pull-Apart
- Cable Rear Delt Fly
