How to do the Band Standing Rear Delt Row
Band Standing Rear Delt Row is a beginner multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using band, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Band Standing Rear Delt Row demonstration · © GymiaFit
Band Standing Rear Delt Row at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids, Biceps
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band Standing Rear Delt Row step by step
- 1Stand with your feet shoulder-width apart and place the band under your feet.
- 2Hold the band handles with your palms facing each other and your arms extended in front of you.
- 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 4Pull the band towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 6Repeat for the desired number of repetitions.
Band Standing Rear Delt Row — questions
What muscles does the Band Standing Rear Delt Row work?
The Band Standing Rear Delt Row primarily targets the Delts. It also recruits the Trapezius, Rhomboids, Biceps as secondary movers.
What equipment do I need for the Band Standing Rear Delt Row?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Standing Rear Delt Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Standing Rear Delt Row?
Barbell Rear Delt Row, Barbell Upright Row, Barbell Upright Row V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Standing Rear Delt Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.