Band rear delt row
Step by step
How to perform
- Bend your knees slightly and hinge forward from your hips, keeping your back straight, until your torso is almost parallel to the floor.
- Start with your arms hanging down and the palms of your hands facing your legs.
- Pull the band up towards your chest, keeping your elbows wide and squeezing your shoulder blades together.
- Slowly lower your arms back to the starting position, ensuring to keep tension in the band throughout the movement.
Overview
About this exercise
The Band Rear Delt Row is a strength training exercise that primarily targets the rear deltoids, improving shoulder stability and enhancing upper body strength. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as the resistance can be easily adjusted by changing the band tension. People might want to incorporate this exercise into their routine to boost their posture, prevent shoulder injuries, and improve performance in sports and daily activities that require pushing, pulling, or lifting movements.
Coaching cues
Form tips
Avoid the common mistake of rushing the movement or using momentum to pull the band. Instead, pull the band towards your upper chest in a controlled manner, squeezing your shoulder blades together at the top of the movement. Slowly return to the starting position. This will ensure maximum muscle engagement and reduce the risk of injury.
The band should be securely anchored at about knee height. Make sure the band is strong enough to withstand the pulling force. A band that's too light won't provide adequate resistance, while one that's too heavy could lead to improper form and potential injury.
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