Band Rear Delt Row

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Back Shoulders

Muscle Activation

Rear Deltoid · Shoulders

80%

Biceps

20%

Equipment

Resistance Band

Setup / Starting Position

Attach a resistance band to a low anchor point, such as a sturdy pole or door anchor.
Hold the other end of the band with both hands, palms facing downwards.

Exercise Position

Step back to create tension in the band, keeping your feet hip-width apart and knees slightly bent.
Hinge forward at your hips, keeping your back straight and core engaged.

Form & Performance

Inhale and pull the band towards your chest by retracting your shoulder blades, keeping your elbows wide.
Exhale and slowly release the band back to the starting position with control.