Band Standing Rear Delt Row
A bent-over band row with elbows flared out to target the rear delts and upper back.
Secondary muscles
How to do it
- Stand on the middle of the band with feet about hip-width apart and hold one end in each hand.
- Hinge forward at the hips with a soft bend in your knees until your torso leans forward and your arms hang below your shoulders.
- Set your shoulders down and keep your chest open with your palms facing each other or slightly inward.
- Pull your elbows out and back until your hands reach around lower chest to upper rib level.
- Squeeze your rear shoulders and upper back at the top without shrugging.
- Lower your hands back down under control until your arms are straight again.
Form cues
- Lead with the elbows
- Keep neck long
- Chest open, back flat
- Don’t shrug up
Common mistakes
- Standing too upright and turning it into a regular row
- Shrugging the shoulders toward the ears at the top
- Pulling the hands too low toward the waist
- Rounding the upper or lower back while hinging
Breathing
Inhale as you lower to the start, and exhale as you row the band up.
