Band Standing Rear Delt Row
Also known as: standing band rear delt row
Skip the guesswork: Band Standing Rear Delt Row leans on accommodating band tension for overhead strength that holds up.
How to do Band Standing Rear Delt Row
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles with your palms facing each other and your arms extended in front of you.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Band Standing Rear Delt Row Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Move up a band thickness once the top feels light.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Step further from the anchor to raise tension.
Common Band Standing Rear Delt Row Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Band Standing Rear Delt Row
Swap Band Standing Rear Delt Row For
Band Standing Rear Delt Row — Frequently Asked Questions
How do you do the Band Standing Rear Delt Row?
Stand with your feet shoulder-width apart and place the band under your feet. Hold the band handles with your palms facing each other and your arms extended in front of you. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Standing Rear Delt Row work?
The Band Standing Rear Delt Row primarily targets the delts. It is classified as a shoulders exercise and is performed with a resistance band.
How many sets and reps of the Band Standing Rear Delt Row should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Standing Rear Delt Row good for beginners?
Not usually. The Band Standing Rear Delt Row is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Band Standing Rear Delt Row?
Try the Kettlebell One Arm Jerk, Dumbbell Seated Bent Arm Lateral Raise or the Cable Front Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Standing Rear Delt Row the same as the standing band rear delt row?
Yes. The Band Standing Rear Delt Row is also commonly called the standing band rear delt row. Different gyms and training programs label it differently, but "standing band rear delt row" refer to this same movement.
