Shoulders · Resistance Band
Band Warm Up Shoulder Stretch
How to do the band warm up shoulder stretch, 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
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a resistance band with both hands wider than shoulder-width in front of you. Keeping your arms straight, raise the band overhead and back behind you as far as comfortable, then return forward under control. Move smoothly to warm up the shoulders.
- 1A stretch open across the front of your shoulders and chest as the band
- 2travels back
- 3Your arms staying straight through the whole arc
- 4Your shoulders staying down away from your ears
Common mistakes
- Bending your elbows to cheat the band overhead
- Arching your lower back as the arms go behind you
- Rushing or yanking instead of moving smoothly
Muscles worked
The band warm up shoulder stretch mainly works the rear delts.
- Rear DeltsPrimary
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Front DeltsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the band warm up shoulder stretch 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.