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

The Band Standing Rear Delt Row is done standing with a band. Ranked closest by our scoring: Cable Rope Rear-delt Rows, the Dumbbell Rear Delt Row and the Dumbbell One Arm Upright Row.

Band Standing Rear Delt RowWatch the Band Standing Rear Delt Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Band Standing Rear Delt Row

The steps for the Band Standing Rear Delt Row itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids, biceps · Band · Intermediate · Compound

  1. Stand with your feet shoulder-width apart and place the band under your feet.
  2. Hold the band handles with your palms facing each other and your arms extended in front of you.
  3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. Pull the band towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Rope Rear-delt Rows

    1. Cable Rope Rear-delt Rows

    85% match

    Delts · Intermediate · Compound

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

    • Cable
    How to perform it
    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. Dumbbell Rear Delt RowPlay demonstration

    2. Dumbbell Rear Delt Row

    79% match

    Delts · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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. Dumbbell One Arm Upright RowPlay demonstration

    3. Dumbbell One Arm Upright Row

    79% match

    Delts · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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. Barbell Rear Delt RowPlay demonstration

    4. Barbell Rear Delt Row

    75% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    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
  6. Smith Rear Delt RowPlay demonstration

    6. Smith Rear Delt Row

    72% match

    Delts · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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

Band Standing Rear Delt Row FAQ

Can I build muscle without doing Band Standing Rear Delt Row?

Yes, you can build posterior delts using a variety of exercises that provide progressive overload, such as dumbbell reverse flies, face pulls, and cable rear-delt rows. Focus on loading, tempo, and full scapular retraction; cue slow eccentrics and pause at peak contraction to increase time under tension and muscle activation.

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