Shoulders · Resistance Band
Band Rear Delt Row
How to do the band rear delt row, 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
Anchor a resistance band at chest height and step back to create tension, holding an end in each hand with arms extended. Row the band toward your upper chest with your elbows flaring high and wide, squeezing your rear delts and upper back, then return under control.
- 1Your rear delts and mid-traps driving the high, wide elbow pull
- 2Shoulder blades squeezing together at the end of the row
- 3A braced core keeping your torso steady against the band
Common mistakes
- Dropping your elbows low and turning it into a lat row
- Shrugging your shoulders up toward your ears
- Leaning back to yank the band toward you
Muscles worked
The band rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, lats, and lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- LatsSupport
- Lower TrapsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the band rear delt row 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.