Exercise guide · Beginner · Compound

Band Standing Rear Delt Row: How to Do It & Muscles Worked

The band standing rear delt row is an exercise targeting the rear deltoids, with secondary emphasis on the trapezius, rhomboids, and biceps. It uses a resistance band and involves pulling the band towards the chest while hinging at the hips, focusing on squeezing the shoulder blades together.

Primary muscles
Shoulders
Secondary muscles
Biceps , Traps
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band standing rear delt row
Front view: muscles worked by the band standing rear delt row. Primary: shoulders. Secondary: biceps and traps.
Back view: muscles worked by the band standing rear delt row. Primary: shoulders. Secondary: biceps and traps.
Primary Secondary

How to do the band standing rear delt row

  1. Step 1: Stand with your feet shoulder-width apart and place the band under your feet.
  2. Step 2: Hold the band handles with your palms facing each other and your arms extended in front of you.
  3. Step 3: Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Step 4: Pull the band towards your chest, squeezing your shoulder blades together.
  5. Step 5: Pause for a moment at the top, then slowly release the tension and return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band standing rear delt row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Standing Rear Delt Row alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.