Band Rear-Delt Raise
A bent-over band raise that opens both arms out to the sides.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand on the middle of the band and hold one end in each hand.
- Bend at the hips with soft knees and let the arms hang below the shoulders.
Do the rep
- Raise both arms out to the sides until the upper arms reach the line of the trunk.
- Lower both hands under control while keeping the trunk still.
What counts as a rep
One rep raises both arms out to the sides to the line of the trunk and returns them below the shoulders with a fixed slight elbow bend.
One rep raises both arms out to the sides to the line of the trunk and returns them below the shoulders with a fixed slight elbow bend.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the upper arms out to the sides.
- Use a stronger band when the reps get easy.
Common mistakes
Standing up during the raise
What you seeThe trunk rises as the arms open.
FixUse a lighter band and hold the hip bend.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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