Form cues
- Lead with the elbows
- Keep neck long
- Chest open, back flat
- Don’t shrug up
Exercise
Band Standing Rear Delt Row
Shoulders, band
A bent-over band row with elbows flared out to target the rear delts and upper back.
Target: delts. Also works: trapezius, rhomboids, biceps.
Steps
- Stand on the middle of the band with feet about hip-width apart and hold one end in each hand.
- Hinge forward at the hips with a soft bend in your knees until your torso leans forward and your arms hang below your shoulders.
- Set your shoulders down and keep your chest open with your palms facing each other or slightly inward.
- Pull your elbows out and back until your hands reach around lower chest to upper rib level.
- Squeeze your rear shoulders and upper back at the top without shrugging.
- Lower your hands back down under control until your arms are straight again.
Common mistakes
- Standing too upright and turning it into a regular row
- Shrugging the shoulders toward the ears at the top
- Pulling the hands too low toward the waist
- Rounding the upper or lower back while hinging
Breathing
Inhale as you lower to the start, and exhale as you row the band up.
In the app, search for Band Standing Rear Delt Row and add it to a workout.