About this exercise
A resistance band isolation exercise targeting the rear deltoids performed in a bent-over position. The kickback motion emphasizes the posterior shoulder and the upper-back muscles that support scapular retraction.
Band Bent Over Rear Deltoid Kickback
Step by step instructions, muscle activation and variants for the Band Bent Over Rear Deltoid Kickback.
EasyRear shoulders
How to Perform
- Step on the center of a resistance band with both feet hip-width apart
- Hinge forward at the hips until your torso is roughly parallel to the floor, keeping your back flat
- Hold one end of the band in each hand with palms facing each other and arms hanging down
- Keeping a slight bend in the elbows, raise both arms out to the sides and slightly back until they are parallel to the floor
- Squeeze your rear deltoids at the top of the movement
- Slowly lower your arms back to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Rear shoulders
Secondary
Middle back
Common Mistakes
Common mistakes content is coming soon.
About the Band Bent Over Rear Deltoid Kickback
The Band Bent Over Rear Deltoid Kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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