How to do a band standing rear delt row

Setup:

1. Band Anchor: Securely anchor the resistance band to a sturdy object at chest height. A door anchor or squat rack works well.
2. Stance and Grip: Stand facing the anchor point, holding one end of the band in each hand with a neutral grip (palms facing each other).
3. Tension: Step back until you feel tension in the band. Your arms should be extended in front of you.
4. Body Position: Keep your knees slightly bent, core engaged, and back straight with a slight forward lean at the hips.

The Lift:

1. Initiate the Pull: With a controlled motion, pull the band towards your body, keeping your elbows high and wide. Imagine pulling your elbows back and squeezing your shoulder blades together.
2. Peak Contraction: Hold the contraction briefly at the end of the pull, feeling the muscles in your upper back and rear deltoids activate.
3. Controlled Release: Slowly return your arms to the starting position, resisting the band's tension.

Tips:

• Focus on the rear delts: Keep your shoulders down and back, and avoid shrugging them up.
• Maintain a neutral spine: Avoid rounding your back as you pull.
• Slow and controlled: Perform each repetition with deliberate control, both in the pulling and returning phases.

Variations:

• Single-Arm Band Rear Delt Row: Works one side at a time for better isolation.
• Band Bent-Over Rear Delt Row: Perform with a deeper hip hinge for greater latissimus dorsi engagement.