Rear delts are one of the most overlooked and underrated muscle groups to train and develop. Most people simply rely on rows and pullups to develop them, while throwing in a rear delt fly every once in a while. Fortunately, resistance bands are here to save the day (and build you some boulder shoulders). Most people think the only exercises you can do for your rear delts with a band are face pulls and pull aparts. This article will put that myth to rest, as I show you the six best rear delt exercises with bands.
I will walk through each of the exercises, breaking down exactly what to do, step-by-step, as well as providing video examples, so you know precisely how to perform each movement. There’s no need to be doing the same, repetitive rear delt flys over and over. As well as offering a greater amount of exercises, bands also offer those without dumbbells a way to get their exercise in.
Let’s jump in.
How Do I Target My Rear Delts?
For any exercise, it is important to make sure you know what muscle group you are supposed to be working and what types of movements target that muscle. In order to know this, you must first understand when the muscle is activated.
Your rear delts are active in pulling movements, like rows and pullups. With rows, your rear delts do more work the higher up you are pulling. For example, with traditional cable rows, you are pulling towards your lower abs, which focuses the resistance on your lats. With rear delt cable rows, you are pulling higher up, towards your upper chest or neck.
On the right, you can see him performing a traditional cable row, pulling to the lower abs. On the left, you can see the rear delt cable row, as he pulls to the upper chest.
The rear delts are also active in shoulder raises, where the torso is angled more towards the floor.
How Do Rear Delts Work With Resistance Bands?
Resistance bands are a perfect way to hit your rear delts in a few different ways:
- They allow you to work through an increased range of motion that dumbbells do not permit
- Bands allow for a wide variety of exercises to hit your rear delt from all angles
- They are a great “priming” exercise before performing another rear delt exercise with dumbbells or cables
You can set up resistance bands in several different ways. They can be attached at different heights which allow for a variety of exercises, or you can even just stand on the bands to hold them in place.
Resistance bands have been shown in scientific studies to promote similar strength gains to weight machine and cable exercises. Another study found that, although they are not as effective as replacements for the squat and deadlift, they are a viable alternative to lat pulldowns and single-arm rows.
Summary
You can target your rear delts with pulling movements like rows, or you can do shoulder raises to isolate them. The best rear delt exercises with bands allow you to work through an increased range of motion, hit your rear delt from multiple angles, and can be used as a “priming” exercise before your dumbbell or cable work.
Best Rear Delt Exercises With Bands
Band Face Pull
1. Tie band around pole slightly higher than head level so you are pulling down at an angle
2. Stand about shoulder width apart, with an athletic stance, slightly bent at the knees
3. Keeping a neutral grip, form two handles with each hand
4. Pull band towards your face, pulling outwards and away from your head
5. Stop once your hands are lined up with your ears and control band as it returns to starting to position
Pro Tip: You can put the band in the top of a doorway and shut the door if you don’t have anything to tie it to. This exercise can be performed in exactly the same way with one arm at a time. It can also be performed kneeling on one or both knees. Lots of variation with this one!
Band Pull Apart
1. Stand straight about shoulder width apart
2. Utilizing an underhand grip, hold each side of band with arms held straight out in front
3. Pull band apart until it touches your chest
4. Control band as it contracts back into original position
Pro Tip: You can also do this one with an overhand grip. Focus on going slow with good technique as opposed to pumping out tons of reps with this one.
Single Arm High Band Row
1. Tie band to the bottom of a pole so it is as close to the ground as possible
2. Bend over at a 45 degree angle, with non-rowing hand resting on knee
3. With a neutral grip on rowing hand, hold end of band and pull to upper chest
4. Control band as it contracts to original position
Pro Tip: Make sure you are pulling to your (upper) chest, or else this will become primarily a lat exercise.
Band Rear Delt Pull
1. Tie band so it is at neck level
2. Hold end of band with an overhand grip, keeping elbows slightly flexed
3. Pull band until arm is fully straightened out on the side of the body
4. Control band as it contracts to original position
Pro Tip: Keep your body stable and avoid twisting in this position so you can focus on targeting your rear delts.
Standing Band Rear Delt Fly
1. Tie band to pole, hold band and stand a few feet away until there is tension in the band
2. Stand shoulder width apart with a slight bend in the knees
3. Make sure there is tension in the band by sliding hand position forward as much as necessary
4. With a neutral grip and arms mostly straight with a slight bend, pull the band apart
5. Control band as it contracts to original position
Pro Tip: Adjust your grip on the band either forward or backward to raise or lower the tension.
Band Rear Delt Lift
1. Standing shoulder width apart and standing on top of band, bend over at a 45 degree angle
2. Hold each band in hand, palms facing up
3. Keeping arms straight, lift them up behind you until arms are parallel to the floor
4. Control band as it contracts to original position
Pro Tip: This is quite similar to the tricep kickback exercise, so remember to keep your elbows straight!
FAQ
Q: Why are my rear delts so weak?
A: There could be a few reasons why your rear delts are so weak:
-
- Not enough isolated rear delt work (like the ones mentioned in this article)
- A lack of rowing or proper rowing technique can contribute to rear delt weakness. Try to lower the weight and focus on form, as well as adding in more isolated and targeted rear delt work
- Too much pressing. Too many bench and shoulder presses could lead to a muscular imbalance, causing your rear delts to become weak in proportion
Q: Do you need to isolate rear delts?
A: If you want optimal strength and growth, yes. Rear delts are like any other muscle group. It is good to work them primarily with compound, multi-joint movements like rows and pullups. However, if you want to develop them fully and overcome any rear delt weakness, you must work them in isolation.
Q: Can you train rear delts every day?
A: Unless you are doing rear delt exercises specifically for shoulder rehabilitation, I do not recommend training rear delts every day. It will likely lead to a muscular imbalance and overuse problem. Some people do like to do exercises like band pull aparts daily at a really low volume for shoulder rehabilitation. If you do, just keep the sets and weight low and don’t come close to exhausting yourself with these.
Q: What are the best resistance bands?
A: There are a couple different options I recommend:
- TheFitLife Resistance Band Set of 4 – comes with 4 differently weighted bands, from 15 pounds at the lowest band resistance level to 175 pounds at the highest level. Excellent for heavy weight lifting!
- Toyuugo Set of 5 Resistance Bands – comes with handles, ankle straps, and a door anchor. Weight ranges from 10-50 pounds. Extremely versatile band set!
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