Rear Delt Row (Resistance Band)
Also called Rope Rear-Delt Rows (Resistance Band), Band Rear Delt Row
How to do it
Anchor a resistance band securely at chest height and hold both ends with arms extended. Pull the hands toward the upper chest by driving the elbows high and wide, separate the ends as the shoulder blades retract, then return slowly without letting the band snap forward or shrugging.
Setup
Anchor the band at chest height and stand or sit far enough away for tension at full reach. Hold both ends evenly with neutral wrists, chest tall, shoulders down, and torso braced.
Where you should feel it
Across the rear delts and between the shoulder blades with band tension increasing through the pull, while the rhomboids, biceps, and traps assist and the core, lower back, and forearms stabilize.
When to use it
Use for portable rear-delt activation and higher-repetition upper-back work. Smooth sets of 12-25 reps suit the rising band resistance.