Exercise guide
Resistance Band Seated Shoulder Stretch Behind the Back
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This mobility exercise uses a resistance band to deepen the overhead stretch, effectively increasing flexibility in the triceps, lats, and posterior deltoids. It is ideal for improving shoulder range of motion and relieving upper body tightness caused by sedentary posture.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit tall on a flat bench with your feet planted firmly on the floor for stability.
- Hold one end of the resistance band in your right hand and extend that arm directly overhead.
- Bend your right elbow so your hand drops behind your neck, allowing the band to hang down your spine.
- Reach your left arm behind your lower back and grasp the dangling end of the band.
How to do it
- Gently pull downward with your left hand to create tension, drawing your right elbow into a deeper stretch behind your head.
- Exhale as you reach the point of mild tension, holding the position for 20-30 seconds while maintaining a neutral spine.
- Slowly release the tension by loosening your grip and return to the starting position.
- Switch hand positions to repeat the stretch on the left side, alternating until the set is complete.
Form checklist
- Keep your head and neck neutral; do not let your upper arm push your head forward.
- Maintain an upright torso and avoid arching your lower back as you pull.
- Keep your shoulders retracted and depressed, avoiding a 'shrugged' position.
- Ensure the movement is slow and controlled without any bouncing or ballistic pulsing.
Pro tips
- Focus on 'opening' the armpit of the stretching arm to maximize the pull through the lats and triceps.
- Engage your core slightly to keep your ribcage down, which ensures the stretch stays in the shoulder and doesn't transfer to the spine.
Make it harder
- Walk your hands closer together along the band to decrease the gap and significantly increase the stretch intensity.
- Add a slight lateral lean away from the side being stretched to incorporate the obliques and deeper lat fibers.
Frequently asked
- What muscles does the resistance band seated shoulder stretch behind the back work?
- The resistance band seated shoulder stretch behind the back primarily targets the deltoids and lats, and also works the rhomboids and trapezius as secondary muscles.
- What equipment do you need for the resistance band seated shoulder stretch behind the back?
- The resistance band seated shoulder stretch behind the back uses resistance band.
- Is the resistance band seated shoulder stretch behind the back good for beginners?
- Yes. The resistance band seated shoulder stretch behind the back is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
- Barbell Front Raise And PulloverIntermediate · deltoids and lats
- Barbell Rear Delt RowIntermediate · deltoids and lats
- Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps