Shoulders exercise · band
Band Standing Rear Delt Row
The band standing rear delt row is a band exercise that targets the shoulders (deltoids), with the trapezius, rhomboids and biceps assisting.
How to do the band standing rear delt row
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius, rhomboids and biceps work as secondary muscles. See all shoulder exercises or every resistance band exercise.
