Resistance Band Rear Delt Row
Description
The resistance band rear delt row is a horizontal pulling exercise where you anchor a band at chest height and row both ends back with high elbows, targeting the rear deltoids and mid-traps. It is a portable, effective alternative to cable rear delt rows.
Muscle Group
Equipment Required
Resistance Band Rear Delt Row Instructions
- Anchor a resistance band at roughly chest height (door frame, pole, or rack).
- Grip both ends of the band. Step back so the band is under tension with arms extended.
- Stand tall with feet shoulder-width apart. Brace your core.
- Row the band toward your face by driving your elbows up and out to the sides.
- At the peak, your elbows should be at or above shoulder height, hands at ear level.
- Squeeze your rear delts and mid-traps hard. Hold one second.
- Slowly extend forward under control.
- Repeat for 15 to 25 reps per set.
Resistance Band Rear Delt Row Form & Visual
Resistance Band Rear Delt Row Benefits
- Targets the rear delts and mid-traps
- Highly portable — needs only a band and anchor
- Improves shoulder health and posture
- Easy to scale by changing band thickness
- Useful warm-up before pressing
- Joint-friendly
Resistance Band Rear Delt Row Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
- Biceps brachii (secondary)
Resistance Band Rear Delt Row Variations & Alternatives
- Cable Rear Delt Row
- Band Face Pull
- Band Reverse Fly
- Dumbbell Rear Delt Fly
- Band Bent-Over Rear Delt Fly
- Single-Arm Band Rear Delt Row
