Shoulders · Resistance Band
Band Behind Neck Shoulder Press
How to do the band behind neck shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand on the middle of a resistance band and bring the ends up behind your neck at shoulder height with your elbows out. Press the band overhead until your arms are fully extended, then lower it back behind your neck under control.
- 1Feel your shoulders and triceps drive the band overhead
- 2Keep your core braced and shoulder blades down and back
- 3Press evenly so the band tracks straight up
Common mistakes
- Avoid arching your lower back to press the band up
- Don't lower the band too far behind your neck
- Avoid pressing with bent wrists; keep them neutral
Muscles worked
The band behind neck shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the band behind neck shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.