Shoulders · Resistance Band
Band Bent Over Rear Deltoid Kickback
How to do the band bent over rear deltoid kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand on the middle of a resistance band and hinge forward at the hips with a flat back, holding an end in each hand below your chest. With a slight bend in your elbows, raise your arms out and back to the sides until they reach shoulder level, squeezing your rear delts and upper back. Lower under control against the band.
- 1Rear delts and upper back pulling your arms out and back
- 2Shoulder blades drawing together at the top
- 3Constant tension on the band through the full range
Common mistakes
- Shrugging your shoulders up toward your ears
- Swinging your torso to fling the band up
- Standing too upright and turning it into a row
Muscles worked
The band bent over rear deltoid kickback mainly works the rear delts, with the mid traps, lower back, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsSupport
- Lower BackSupport
- External RotatorsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
Kovo programs the band bent over rear deltoid kickback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.