Rear Delt Squeeze with Band

Rear Deltoid Squeeze with Band

The Rear Deltoid Squeeze with a band is an exercise that targets the rear deltoids, which are the muscles at the back of your shoulders. This exercise helps improve shoulder stability and strengthens the muscles responsible for shoulder retraction. Here are step-by-step instructions on how to perform the Rear Deltoid Squeeze with a band:

Video Instructions on How to Do Rear Deltoid Squeeze with Band

Equipment Needed:

  1. Resistance band
  2. Door anchor (optional, if using a door for anchoring the band)


  1. Setup:
    • If you’re using a door anchor, secure it at chest height on a sturdy door. Make sure it’s at the center of the door.
    • Attach one end of the resistance band to the door anchor or any fixed point at chest height.
    • Stand with your feet shoulder-width apart, facing the anchor point.
    • Grasp the other end of the resistance band with both hands, ensuring there is tension in the band.
  2. Starting Position:
    • Extend your arms straight in front of you, keeping a slight bend in your elbows.
    • Palms should be facing each other, and the band should be taut.
  3. Execution:
    • Keeping your arms straight, open them wide to the sides, squeezing your shoulder blades together.
    • Focus on contracting the muscles in the back of your shoulders (rear deltoids).
    • Your hands should move away from each other, creating tension in the band.
    • Squeeze your shoulder blades together at the end of the movement to fully engage the rear deltoids.
  4. Return:
    • Slowly bring your hands back to the starting position, maintaining control over the band.
    • Keep a slight bend in your elbows throughout the entire movement to avoid locking them.
  5. Repetitions and Sets:
    • Aim for 3 sets of 12-15 repetitions to start, adjusting the resistance of the band as needed.
    • Focus on controlled and deliberate movements to ensure proper muscle engagement.


  • Keep your core engaged and maintain a neutral spine throughout the exercise.
  • Avoid using momentum; the movement should be controlled and deliberate.
  • Adjust the tension of the band to make the exercise challenging but manageable.
  • If you feel any discomfort or strain, stop the exercise and reassess your form or reduce the resistance.

Remember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions or concerns.