Band Standing Rear Delt Row
The band rear delt row strengthens an often-neglected part of the shoulder, improving posture and shoulder balance with minimal home-gym equipment.
Equipment
Resistance band
Difficulty
beginner
Sets & reps
3 sets · 15-20 reps
Muscles worked
Rear delts, Rhomboids
A resistance-band rowing motion that isolates the rear deltoids, useful for shoulder health and a balanced, well-rounded shoulder shape.
How to do it
- Anchor a band at chest height and stand facing it, holding a handle in each hand.
- Extend your arms forward with a slight bend in the elbows.
- Pull the handles back toward your chest, driving your elbows out wide.
- Squeeze your rear delts and shoulder blades together at the end of the pull.
- Extend your arms back out under control and repeat.
Coaching tips
- Keep your elbows high, roughly at shoulder height, to target the rear delts rather than the mid-back.
- Use light resistance and focus on the squeeze — this is a small, often-neglected muscle group.
- A great addition to a home-gym shoulder routine using minimal equipment.
Common mistakes
- Pulling with the arms low, which shifts work to the lats and traps instead of the rear delts.
- Using too much band tension and losing control of the movement.
Frequently asked questions
Why train rear delts specifically?
Most pushing-focused programs neglect the rear delts, which can lead to rounded shoulders and posture issues. Direct rear delt work helps balance shoulder development.
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