Band standing rear delt row
Expert Advice
Keep your back straight and focus on squeezing your shoulder blades together to fully engage the rear deltoids.
How-to-do Steps
- Stand with feet shoulder-width apart, band under your feet.
- Bend slightly forward, keeping your back straight.
- Hold the band with both hands, palms facing each other.
- Pull the band towards your chest, keeping your elbows out.
- Slowly return to the starting position and repeat.
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Muscles Worked
Band standing 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 standing rear delt row work?
Band standing 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 standing 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 standing rear delt row suitable for beginners?
Yes, Band standing 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.
