Band Standing Rear-Delt Row

1. Attach a resistance band to a sturdy anchor at about chest height.

2. Stand facing the anchor point with your feet shoulder-width apart and knees slightly bent for stability.

3. Grasp the handles or ends of the band with an overhand grip (palms facing down) and extend your arms in front of you at chest level.

4. Pull the band toward your body, keeping your elbows raised out to the sides at shoulder height.

5. As you pull the band toward you, focus on squeezing your shoulder blades together and engaging the rear deltoids.

6. Once your hands are close to the sides of your chest while maintaining the elbow height, pause briefly while holding the contraction.

7. Slowly release the band back to the starting position with control while keeping the tension on the muscles.

8. Aim for a full range of motion, ensuring you feel the stretch in the shoulders when arms are extended and the contraction when pulling back.

9. Repeat for the desired number of repetitions and sets.

Make sure to keep your back straight and avoid using momentum; let your rear delts and upper back do the work. Adjust the resistance of the band if necessary to ensure proper form throughout the exercise.

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