Band Rear Delt Row Alternative
12 substitute exercises that target the same muscles
Cable Seated Face Pull (with Rope)
Band Standing Rear Delt Row
Weighted Plate Bent-Over Row
Band Narrow Grip High Row
Cable Standing Face Pull (with Rope)
Lying Prone W to Y
Palm Press Back
Ring Rear Delt Row
Cable Rear Delt Row (with Rope)
Cable Standing Face Pull
Ring Face Pull
Cable Kneeling Rear Delt Row (with Rope)
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Band Rear Delt Row trains
Primary Deltoid Posterior
Secondary Biceps Brachii Latissimus Dorsi Rhomboids Trapezius Middle Fibers
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