Band Rear Delt Row

Band Rear Delt Row


This exercise involves using a resistance band to perform a rowing motion that targets the rear deltoid muscles in the shoulders. It is a great exercise for improving posture and strengthening the upper back.

Muscle Group

Equipment Required

Band Rear Delt Row Instructions

  1. Stand with your feet shoulder-width apart and hold a resistance band with both hands, palms facing each other.
  2. Bring your arms in front of your body, keeping a slight bend in your elbows.
  3. Keeping your back straight, pull the band apart by bringing your elbows out to the sides and squeezing your shoulder blades together.
  4. Hold for a second, then slowly release back to the starting position.
  5. Repeat for the desired number of reps.

Band Rear Delt Row Form & Visual

Band Rear Delt Row

Band Rear Delt Row Benefits

  • Targets the rear deltoid muscles, which are often neglected in traditional shoulder exercises
  • Improves posture by strengthening the upper back muscles
  • Helps prevent shoulder injuries by improving shoulder stability
  • Can be done with resistance bands, making it a convenient exercise to do at home or while traveling
  • Allows for a full range of motion, which can increase muscle activation and improve results

Band Rear Delt Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Erector spinae

Band Rear Delt Row Variations & Alternatives

  • Single-arm band rear delt row
  • Double-arm band rear delt row
  • Seated band rear delt row
  • Standing band rear delt row
  • Wide-grip band rear delt row
  • Narrow-grip band rear delt row
  • Reverse-grip band rear delt row
  • Neutral-grip band rear delt row