Shoulders · Resistance bands

Band Bent over Rear Lateral Raise (Version 2)

This exercise is an accessory movement targeting the rear deltoids and upper back using resistance band tension. It suits lifters of all experience levels and fits well toward the middle or end of an upper-body workout to improve shoulder stability and posture.

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

How to do it

Stand on the middle of the band with both feet, cross the band in front of your shins, and grip a handle in each hand.
Hinge at your hips until your torso is close to parallel to the floor, back straight, arms hanging down with a slight bend in the elbows.
Inhale, then as you exhale, raise your arms out to the sides until they reach shoulder height, squeezing your shoulder blades together.
Keep your neck neutral and avoid swinging your torso.
Inhale and slowly lower your arms back to the starting position.

Common mistakes

Using momentum and swinging your torso shifts the work away from the rear delts and strains the lower back.
Shrugging your shoulders toward your ears overactivates the upper traps instead of the posterior deltoids.
Bending your elbows excessively turns the fly into a row, reducing isolation on the targeted shoulder muscles.
Letting the band snap back uncontrolled cuts off the beneficial eccentric phase of the repetition.

Tips

Lead the movement with your elbows rather than your hands to better isolate the rear delts.
Maintain a steady hip hinge with soft knees and a flat back to keep your spine neutral throughout the set.
Pause briefly at the top of each rep to maximize the peak contraction across your upper back.

Sets and reps

Perform 3 to 4 sets of 12 to 20 reps with 60 to 90 seconds of rest between sets to optimize rear delt endurance and hypertrophy.

Muscles worked

Band Bent over Rear Lateral Raise (Version 2): shoulders, back

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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On a computer? Point your phone's camera here to get the app.

Questions

Why cross the band in front of your shins?

Crossing the band creates immediate tension at the bottom of the movement and aligns the line of pull directly with the rear deltoid muscle fibers.

Can this exercise replace rear delt dumbbell flyes?

Yes, bands provide continuous tension throughout the entire range of motion, making this variation an effective and joint-friendly alternative to dumbbells.

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