Band Standing Rear Delt Row
Description
The band standing rear delt row uses a resistance band anchored at chest height for a high-elbow row variation. The high pulling angle and elbows-flared position target the rear delts, rhomboids, and upper traps. It is a strong choice for posture and shoulder health work.
Muscle Group
Equipment Required
Band Standing Rear Delt Row Instructions
- Anchor a resistance band at chest height.
- Stand facing the anchor and grip the band ends with palms facing down.
- Step back to create tension and stand tall.
- Position the arms extended forward at chest level.
- Brace your core and pull your shoulders back.
- Pull the band toward your face by leading with the elbows out wide and high.
- Continue until the band ends reach face level.
- Squeeze the rear delts hard at the back, then extend the arms forward with control.
Band Standing Rear Delt Row Form & Visual
Band Standing Rear Delt Row Benefits
- Targets rear delts and upper back
- Builds posture muscles
- Strong rhomboid engagement
- Constant band tension
- No equipment beyond band required
- Useful for shoulder health
Band Standing Rear Delt Row Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle and upper)
Band Standing Rear Delt Row Variations & Alternatives
- Face Pull
- Bent Over Reverse Fly
- Cable High Row
- Band Pull Apart
