Standing Band Rear Delt Row

Setup

1. 01Anchor the band at chest to face height on a rack or door anchor.
2. 02Hold one end in each hand and step back until there is tension with arms extended.
3. 03Stand with feet staggered or hip width for balance.
4. 04Raise the elbows so the upper arms are roughly parallel to the floor.

Execution

1. 01Pull the band toward the upper chest with elbows flaring wide.
2. 02Keep the upper arms high, about 60 to 90 degrees from the torso.
3. 03Squeeze the shoulder blades together at the back of the rep.
4. 04Extend the arms back out under control to full stretch.

Checkpoints

• -Elbows stay at or near shoulder height throughout the pull.
• -Hands finish beside the upper chest, not at the belly.
• -Torso stays upright with no backward lean.
• -Tension stays on the band at full arm extension.

Common mistakes

• -Dropping the elbows and turning it into a lat row.
• -Leaning back to move the band instead of pulling with the shoulders.
• -Cutting the rep short before the shoulder blades retract.
• -Standing too close so the start of the rep has no tension.