Band Rear Delt Row
Expert Advice
Keep your back straight and avoid using momentum to ensure maximum engagement of the rear deltoids and upper back.
How-to-do Steps
- Stand with feet shoulder-width apart, bending slightly at the hips and knees.
- Hold the band with both hands in front of you at arm's length.
- Pull the band towards your chest, keeping your elbows high and out to the sides.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position, maintaining tension on the band.
- Repeat for the desired number of repetitions.
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Muscles Worked
Band Rear Delt Row primarily targets the Shoulders, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Biceps20%
Forearms20%
Traps20%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Rear Delt Row work?
Band Rear Delt Row primarily targets the Shoulders. Secondary muscles involved include Biceps, Forearms, Traps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Rear Delt Row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Rear Delt Row suitable for beginners?
Yes, Band Rear Delt Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
