Shoulders · Resistance Band
Resistance Band Shoulder Stretch Behind the Back
How to do the resistance band 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
- Extension
- Mechanic
- Isolation
How to do it
Hold a resistance band behind your back, one hand low near your hips and the other reaching up behind your head, so the band runs along your spine. Gently use the lower hand to draw the upper arm into a deeper stretch through the back and front of the shoulder, then hold and switch sides.
- 1Feel a stretch through the back and front of your shoulder
- 2Keep your shoulders relaxed down away from your ears
- 3Let the band deepen the stretch gradually rather than forcing it
Common mistakes
- Don't yank the band into sharp pain
- Avoid shrugging your shoulder up toward your ear
- Don't twist your torso to fake more range
Muscles worked
The resistance band shoulder stretch behind the back mainly works the rear delts.
- Rear DeltsPrimary
- TricepsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the resistance band 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.