Perform a seated high-back row to target the rear deltoid muscles. The primary muscles involved are the rear deltoids, trapezius, rhomboids and biceps. Perform the beginner version in an upright seated position. Do an advanced alternative by lying on a bench or slightly bent over in a standing position.
Starting Position
Step 1
Sit on the floor with your knees slightly bent. Secure the resistance band evenly around the insteps of your shoes. Hold the resistance band with a closed grip and your palms facing the floor. Roll your shoulders back and extend your elbows forward so your arms are perpendicular to the floor.
Step 2
Exhale and pinch the shoulder blades together. Pull the handles back toward you. Keep your elbows high and arms perpendicular to the floor during the backward movement.
Step 3
Inhale and extend your arms back to the starting position.
Step 4
Repeat Steps 2 and 3 for 12 to 15 repetitions.
Tips and Warnings
- If this exercise is too easy, progress to a standing bent-over row with a barbell. This exercise has a similar technique that works the rear deltoids.
- Avoid slouching and letting your shoulder blades roll forward. Do not allow your torso to lean forward or backward during the movement.
Things You'll Need
- Resistance band or cable cord
References
- American Council on Exercise: Seated High Back Row
- "National Strength and Conditioning Association's Essentials of Personal Training"; Roger W. Earle, Thomas R. Baechle; 2004
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