Band Rear-Delt Row

1. Select an appropriate resistance band and stand with your feet shoulder-width apart.

2. Place the resistance band under your feet and hold the other end with both hands. Your palms should be facing each other.

3. Hinge forward from the hips, maintaining a flat back, with a slight bend in your knees.

4. Hold the band with your arms extended and hands directly below your shoulders, keeping the head aligned with your spine.

5. Begin the movement by driving your elbows behind you, retracting your shoulder blades, and squeezing your rear deltoids and mid-back muscles.

6. Pull the band towards your hips, keeping your elbows close to your body and not allowing them to flare outwards.

7. Securely hold the peak position for a moment, feeling the contraction in the upper back and rear deltoids.

8. Slowly release the band back to the starting position with your arms extended, controlling the movement to maintain tension on the muscles.

9. Repeat for the desired number of repetitions and sets, ensuring consistent form throughout each rep.

Make sure to perform the exercise in a controlled manner, focusing on the contraction of the muscles rather than the speed of the movement. Adjust the resistance band to match your strength level and progress as necessary.

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