Shoulders · Resistance bands

Band Bent Over Rear Deltoid Kickback

This exercise is a bent-over isolation movement designed to strengthen the posterior deltoids and upper back stabilizers using elastic resistance. It suits lifters of all fitness levels who want balanced shoulder development and fits best toward the end of an upper-body workout.

Muscles: Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Hold a resistance band with both hands and step on the middle of the band.
Bend at the hips and knees, keeping your back straight.
Start with your arms bent and hands near your chest.
Extend your arms back and out to the sides, squeezing your rear delts.
Return to the starting position with control.

Common mistakes

Rounding your lower back places excessive shear stress on the spine and alters the pulling angle.
Using torso momentum to jerk the band robs the rear deltoids of tension and reduces exercise effectiveness.
Shrugging your shoulders toward your ears shifts the load away from the rear delts to the upper trapezius.

Tips

Keep your neck aligned with your spine by keeping your gaze focused slightly in front of your feet.
Hold the contraction for a full second at peak extension to maximize the variable resistance of the band.
Adjust the movement's difficulty simply by widening or narrowing your foot stance on the band.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest to target hypertrophy and muscular endurance.

Muscles worked

Band Bent Over Rear Deltoid Kickback: shoulders

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What can you do if this exercise causes lower back discomfort?

You can perform rear delt flyes lying face down on an incline bench for spinal support, or switch to band face pulls. If back pain persists, stop the movement and consult a healthcare professional.

Which muscles work alongside the rear deltoids here?

The rhomboids, middle trapezius, and triceps act as assisting muscles to help extend and stabilize the arms throughout the range of motion.

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