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Shoulders · Band · Beginner

How to do Band Standing Rear Delt Row

The band standing rear delt row is an exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It uses a resistance band and involves pulling the band towards the chest while hinging at the hips, focusing on squeezing the shoulder blades together.

Band Standing Rear Delt Row demonstration
Primary muscle
Shoulders
Also works
Trapezius, Rhomboids and Biceps
Equipment
Band
Level
Beginner
Category
Shoulders

How to do Band Standing Rear Delt Row, step by step

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

Muscles worked

Band Standing Rear Delt Row works your shoulders as the main mover, with help from your trapezius, rhomboids and biceps.

Track Band Standing Rear Delt Row in SPLYT

Band Standing Rear Delt Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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