10 Best Band Standing Rear Delt Row Alternatives for Home & Gym

Ranked Band Standing Rear Delt Row Alternatives

10 substitutes, ranked by how closely each one matches the Band Standing Rear Delt Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Cable Rope Rear-delt Rows

   85% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the delts.

   How to perform this exercise

   1. Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
   2. Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
   3. Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
   4. Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
   5. Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
2. Play demonstration

   2. Dumbbell Rear Delt Row

   79% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a dumbbell in each hand with your palms facing your body.
   3. Bend forward at the waist, keeping your back straight and your core engaged.
   4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
   5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
3. Play demonstration

   3. Dumbbell One Arm Upright Row

   79% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want to work the delts one side at a time.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
   2. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
   3. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
4. Play demonstration

   4. Barbell Rear Delt Row

   75% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Bend forward at the hips, keeping your back straight and chest up.
   4. Pull the barbell towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
5. 

   5. Face Pull

   73% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
   • Balance: easier to stay steady on than the Band Standing Rear Delt Row
6. Play demonstration

   6. Smith Rear Delt Row

   72% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the ground.
   2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   3. Keep your back straight and your core engaged as you pull the handles towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
   • Balance: easier to stay steady on than the Band Standing Rear Delt Row
7. 

   7. Upright Barbell Row

   71% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
   2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
8. Play demonstration

   8. Band Y-raise

   70% match

   • Delts
   • Band
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
   2. Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
   3. Squeeze your shoulder blades together at the top of the movement.
   4. Slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: a band, the same as the Band Standing Rear Delt Row
   • Body position: standing, the same as the Band Standing Rear Delt Row
9. Play demonstration

   9. Kettlebell Pirate Supper Legs

   69% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
   4. Extend your arm fully overhead, straightening your elbow.
   5. Lower the kettlebell back down to shoulder height, then return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Band Standing Rear Delt Row
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Standing Rear Delt Row
10. Play demonstration

    10. Band Reverse Fly

    69% match

    • Delts
    • Band
    • Beginner
    • Isolation

    How to perform this exercise

    1. Attach the band to a stationary object at chest height.
    2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
    3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
    4. Squeeze your shoulder blades together at the top of the movement.
    5. Slowly lower your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: delts, the same as the Band Standing Rear Delt Row
    • Equipment: a band, the same as the Band Standing Rear Delt Row
    • Body position: standing, the same as the Band Standing Rear Delt Row