Banded Rear Delt Stretch

Muscles worked by the Banded Rear Delt Stretch

Primary

Rear DeltsPosterior Deltoid

Secondary

RhomboidsRhomboid MusclesTrapsTrapezius

Also called: rear deltoid, posterior delt, rear delt, back delt, posterior deltoid.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Rear Delt Stretch

1. Loop a band around one arm and hold the other end.
2. Draw that arm horizontally across your chest.
3. Use the band to deepen the pull gently.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep the working shoulder relaxed and down.
• Relax and keep breathing throughout.

At a glance

Banded Rear Delt Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable External Rotation
• Cable Face Pull
• Dumbbell Reverse Fly
• Rear Delt Fly
• Band Assisted Pull Ups
• Banded Adductor Stretch
• Banded Ankle Stretch
• Banded Calf Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-rear-delt-stretch",
  "name_en": "Banded Rear Delt Stretch",
  "name_de": "Hintere-Schulter-Dehnung mit Band",
  "name_es": "Estiramiento de Deltoides Posterior con Banda",
  "description_en": "A standing stretch that targets the rear shoulder by pulling one arm across the body against band tension.",
  "description_de": "Eine stehende Dehnung für die hintere Schulter, bei der ein Arm gegen Bandspannung über den Körper gezogen wird.",
  "description_es": "Un estiramiento de pie para el hombro posterior llevando un brazo cruzado contra la tensión de la banda.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "shoulders",
  "primary_muscles": [
    "posterior_deltoid"
  ],
  "secondary_muscles": [
    "rhomboids",
    "trapezius"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Loop a band around one arm and hold the other end.",
    "Draw that arm horizontally across your chest.",
    "Use the band to deepen the pull gently.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege ein Band um einen Arm und halte das andere Ende.",
    "Ziehe den Arm waagerecht über die Brust.",
    "Nutze das Band, um den Zug sanft zu vertiefen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Pasa una banda por un brazo y sujeta el otro extremo.",
    "Lleva ese brazo en horizontal sobre el pecho.",
    "Usa la banda para profundizar el tirón suavemente.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep the working shoulder relaxed and down.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Halte die arbeitende Schulter entspannt und unten.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén el hombro que trabaja relajado y abajo.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-rear-delt-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-rear-delt-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.