About this exercise
A standing row variation using a resistance band that places emphasis on the rear deltoids and upper back. It is effective for correcting shoulder imbalances and improving posture.
Band Standing Rear Delt Row
Step by step instructions, muscle activation and variants for the Band Standing Rear Delt Row.
EasyRear shoulders
How to Perform
- Anchor the resistance band at chest height or hold it in the center with both hands
- Stand facing the anchor with arms extended forward and a slight bend in your elbows
- Pull the band apart and back, driving your elbows wide and to the sides to emphasize the rear delts
- Squeeze your rear delts and upper back at the end range of motion
- Return slowly to the starting position with control
Muscle Activation
Primary
Rear shoulders
Secondary
BicepsSide shouldersOuter forearmTrapezius
About the Band Standing Rear Delt Row
The Band Standing Rear Delt Row 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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