Resistance Band Shoulder Stretch Behind The Back

Muscles worked

Setup

1. Sit upright on a flat bench or stand with feet shoulder-width apart and a braced core.
2. Grasp a light resistance band with a wide overhand grip, significantly wider than shoulder-width.
3. Hold the band at hip level in front of your body with your arms fully extended and elbows locked.

How to do it

1. Inhale and slowly raise the band in a wide arc over your head, keeping your arms perfectly straight.
2. Exhale as you continue the movement behind your head, lowering the band until it touches your lower back or glutes.
3. Inhale and reverse the arc, bringing the band back over your head to the starting position at your hips.
4. Perform the movement with a slow, controlled 3-second tempo for both the ascending and descending phases.

Form checklist

• Keep your elbows locked straight; do not allow them to bend to 'cheat' the range of motion.
• Maintain a neutral spine and braced core to prevent your ribcage from flaring or your lower back from arching.
• Keep your shoulders depressed (down and away from your ears) throughout the entire arc.
• Maintain constant outward tension on the band by pulling your hands slightly away from each other.

Pro tips

• Focus on the 'sticking point' at the very top of the arc; this is where the chest and anterior deltoids receive the maximum stretch.
• If you feel a sharp pinch, widen your grip further to reduce the intensity until your mobility improves.
• Visualize your shoulder blades rotating upward and downward to facilitate the movement.

Make it harder

• Narrow your grip on the band by moving your hands closer together to increase the stretch and resistance.
• Incorporate a 3-second isometric hold at the overhead position where the tension is highest.

Frequently asked

What muscles does the resistance band shoulder stretch behind the back work?

The resistance band shoulder stretch behind the back primarily targets the deltoids and lats, and also works the abs and obliques as secondary muscles.

What equipment do you need for the resistance band shoulder stretch behind the back?

The resistance band shoulder stretch behind the back uses resistance band.

Is the resistance band shoulder stretch behind the back good for beginners?

Yes. The resistance band shoulder stretch behind the back is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Barbell Rear Delt RowIntermediate · deltoids and lats
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps