Exercise guide
Band Standing Rear Delt Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This exercise specifically targets the posterior deltoids and middle trapezius to improve shoulder health and upper back posture. By utilizing a high-elbow pulling path, it maximizes tension on the rear delts while minimizing the involvement of the larger latissimus dorsi muscles.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a power rack or sturdy anchor point at chest height.
- Stand facing the anchor point with feet shoulder-width apart and a slight bend in your knees for stability.
- Grasp the band with an overhand grip (palms facing down) and arms fully extended in front of you.
- Step back until there is noticeable tension in the band before you begin the movement.
How to do it
- Exhale as you pull the band toward your upper chest, flaring your elbows out wide so they stay roughly level with your shoulders.
- Squeeze your shoulder blades together at the end of the range of motion, ensuring your elbows travel behind your torso.
- Inhale as you slowly return to the starting position with a controlled 2-second eccentric phase, maintaining tension in the band.
- Keep your core braced and your torso stationary throughout the entire set.
Form checklist
- Keep elbows high and wide, avoiding the tendency to tuck them into your ribs.
- Maintain a neutral spine and avoid leaning your torso back to gain momentum.
- Keep your shoulders down and away from your ears to prevent excessive upper trap shrugging.
- Ensure the movement is driven by pulling the elbows back rather than just curling with the biceps.
Pro tips
- Think about 'pulling the band apart' as you pull it toward you to intensify the contraction in the rear deltoids.
- Pause for a split second at the peak of the movement to maximize mind-muscle connection with the small muscles of the upper back.
Make it harder
- Step further away from the anchor point to increase the starting tension of the band.
- Incorporate a 3-second isometric hold at the point of maximum contraction on every rep.
Frequently asked
- What muscles does the band standing rear delt row work?
- The band standing rear delt row primarily targets the deltoids, lats, and rhomboids, and also works the abs, forearms, rotator cuff, and trapezius as secondary muscles.
- What equipment do you need for the band standing rear delt row?
- The band standing rear delt row uses resistance band.
- Is the band standing rear delt row good for beginners?
- The band standing rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.