Band Bent Over Rear Deltoid Kickback

- An anchor point (such as a squat rack or a sturdy pole) to attach the band

Positioning

1. Set Up: Attach the resistance band to a low anchor point.
2. Starting Position: Stand facing the anchor point, feet shoulder-width apart. Hold the ends of the resistance band with both hands.
3. Bend Forward: Hinge at your hips and bend forward until your torso is nearly parallel to the ground. Keep a slight bend in your knees. Your arms should be extended straight down in front of you, gripping the band.

Movement

1. Pull Back: Begin by pulling your arms back, keeping your elbows slightly bent. Focus on using your shoulders to initiate the movement.
2. Squeeze: As you pull, squeeze your shoulder blades together and keep your elbows above your wrists. Your upper arms should remain parallel to the ground.
3. Return: Slowly return to the starting position by allowing your arms to move back to the original bent-over position, maintaining control throughout the movement.
4. Repetitions: Perform the exercise for 10-15 repetitions, then rest before repeating for 2-3 sets.

Tips

- Maintain a neutral spine throughout the exercise to avoid straining your back.
- Control your movements; avoid using momentum to pull the band.
- Focus on feeling the contraction in your rear deltoids and upper back.