Band rear delt row
- Target muscle
- Deltoid Posterior
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Band
- Body part
- Shoulders
- Type
- Strength
The band rear delt row is a resistance-band pulling exercise that targets the rear (posterior) deltoids, with strong support from the middle and lower trapezius, the infraspinatus and teres minor of the rotator cuff, and the forearm flexors (brachialis and brachioradialis). Rowing with elbows flared wide builds the upper-back detail and shoulder health that heavy pressing tends to neglect.
How to do the Band rear delt row
- 1Anchor a resistance band at roughly chest height to a sturdy post or door anchor.
- 2Face the anchor and grip the band with both hands using a pronated (palms-down) overhand grip, hands about shoulder-width apart.
- 3Step back until the band is taut with your arms extended in front of you, then set a soft bend in your knees and brace your core.
- 4Stand tall with your chest up and shoulder blades neutral, keeping your wrists in line with your forearms.
- 5Pull the band toward your upper chest by driving your elbows up and out to the sides, flaring them wide rather than tucking them in.
- 6Squeeze your shoulder blades together at the end of the pull, feeling the contraction across your rear delts and mid-back.
- 7Pause briefly in the fully contracted position without shrugging your shoulders toward your ears.
- 8Lower the band under control back to the extended start position, resisting the pull the whole way.
- 9Complete your reps, then step toward the anchor to safely release the band tension.
Form tips
- Keep your elbows high and flared out to roughly shoulder height so the work stays on the rear delts rather than shifting to the lats.
- Lead the pull with your elbows, not your hands, to keep the biceps from taking over the movement.
- Move at a controlled tempo and pause at peak contraction — rear delts respond better to a deliberate squeeze than to heavy, fast reps.
- Step further from the anchor to increase band tension, or closer to reduce it, since the band has no fixed weight.
Common mistakes
- Tucking your elbows in close to your body, which turns the movement into a back row and takes tension off the rear delts.
- Shrugging your shoulders up toward your ears at the top, which loads the upper traps instead of the target muscles.
- Using too much band tension and jerking the reps, which lets momentum replace the controlled rear-delt contraction.
- Letting the band snap your arms forward on the return instead of resisting it, wasting the eccentric portion of the rep.
Frequently asked questions
What muscles does the band rear delt row work?
It mainly targets the rear (posterior) deltoids, with help from the middle and lower trapezius, the infraspinatus and teres minor of the rotator cuff, and the forearm muscles (brachialis and brachioradialis).
How is this different from a regular band row?
A standard band row tucks the elbows to hit the lats and mid-back, while the rear delt row flares the elbows out wide and pulls to the upper chest to bias the posterior deltoids and upper-back.
Is the band rear delt row good for beginners?
Yes. The band lets you adjust tension by how far you stand from the anchor, so beginners can start light and groove the elbows-wide pull before adding resistance.
How many sets and reps should I do?
Because the rear delts are a small muscle, higher reps work well — try 3 to 4 sets of 12 to 20 reps with a controlled tempo and a squeeze at the top.
