Shoulders · Resistance Band
Resistance Band Seated Shoulder Stretch Behind the Back
How to do the resistance band seated shoulder stretch behind the back, 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
- Isometric
- Mechanic
- Isolation
How to do it
Sit tall and hold a resistance band behind your back, one hand reaching down from over the shoulder and the other reaching up from your lower back to grip the band. Gently walk your hands toward each other or apply light tension to stretch the front of the shoulder and chest. Hold the stretch, breathe, then switch which arm is on top.
- 1Feel a stretch across the front of your shoulder and chest
- 2Keep your chest tall and shoulders relaxed down
- 3Let the band tension ease you gently deeper on each exhale
Common mistakes
- Don't yank the band or force the stretch
- Avoid hunching forward or shrugging your shoulders
- Don't hold your breath; stay relaxed throughout
Muscles worked
The resistance band seated shoulder stretch behind the back mainly works the front delts, with the mid chest assisting.
- Front DeltsPrimary
- Mid ChestSupport
- ForearmsMinor
- Upper ChestMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Rear DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the resistance band seated shoulder stretch behind the back 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.