Band Bent Over Rear Deltoid Kickback

Muscles worked

Setup

1. Secure a resistance band to a power rack at roughly waist height.
2. Stand facing the anchor point and grasp the band with both hands using a neutral grip (palms facing each other).
3. Step back until there is slight tension in the band, then hinge at the hips until your torso is nearly parallel to the floor.
4. Keep your feet shoulder-width apart and maintain a slight bend in your knees for stability.

How to do it

1. Exhale as you pull your elbows back and up toward your ribcage, engaging your rear deltoids and traps.
2. Once your upper arms are aligned with your torso, extend your elbows to straighten your arms completely behind you.
3. Inhale as you slowly reverse the movement, first bending the elbows and then extending the arms back toward the anchor point.
4. Maintain a controlled 2-1-2 tempo (2 seconds back, 1 second hold, 2 seconds return).

Form checklist

• Keep your spine neutral and avoid rounding your lower back.
• Ensure your elbows stay tucked close to your sides or slightly flared to target the rear delts.
• Avoid using momentum or swinging your torso to move the band.
• Keep your neck in a neutral position, looking slightly ahead of your feet.

Pro tips

• Focus on pulling with your elbows rather than your hands to better isolate the rear deltoids.
• At the peak of the kickback, squeeze your triceps and shoulder blades together for a full second to maximize muscle fiber recruitment.

Make it harder

• Increase the resistance by stepping further away from the anchor point or using a thicker band.
• Perform the movement unilaterally (one arm at a time) to increase core stability requirements.

Frequently asked

What muscles does the band bent over rear deltoid kickback work?

The band bent over rear deltoid kickback primarily targets the deltoids and rhomboids, and also works the biceps, erector spinae, glutes, hamstrings, and trapezius as secondary muscles.

What equipment do you need for the band bent over rear deltoid kickback?

The band bent over rear deltoid kickback uses resistance band.

Is the band bent over rear deltoid kickback good for beginners?

The band bent over rear deltoid kickback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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