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All exercises

Band standing rear delt row

Beginner

Band standing rear delt row is a compound resistance band exercise for the rear delts, also working the traps, upper back, and biceps.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper backBiceps

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart and place the band under your feet.
  2. 2Hold the band handles with your palms facing each other and your arms extended in front of you.
  3. 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. 4Pull the band towards your chest, squeezing your shoulder blades together.
  5. 5Pause for a moment at the top, then slowly release the tension and return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell rear delt rowBarbell
  • Cable standing rear delt row (with rope)Cable
  • Smith rear delt rowSmith machine
  • Cable rear delt row (stirrups)Cable
  • Cable rear delt row (with rope)Cable
  • Cable kneeling rear delt row (with rope)Cable

Harder variations

  • Barbell rear delt rowBarbell
  • Cable rear delt row (stirrups)Cable
  • Cable rear delt row (with rope)Cable
  • Cable standing rear delt row (with rope)Cable
Logged today · 2 min restBand standing rear delt row

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