Shoulders · Resistance Band
Resistance Band Standing Around the World
How to do the resistance band standing around the world, 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
- Isolation
How to do it
Stand on the middle of a resistance band and hold an end in each hand at your sides. Keeping your arms mostly straight, sweep them out and up in a wide arc until your hands meet overhead, then trace the same path back down under control.
- 1Feel your shoulders work through the full arc as you sweep the band up
- 2Keep your arms long with a soft bend at the elbows
- 3Control the band on the way down; don't let it snap back
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid arching your lower back as your arms go overhead
- Don't rush the arc; keep steady tension the whole way
Muscles worked
The resistance band standing around the world mainly works the side delts, with the front delts, upper traps, and rear delts assisting.
- Side DeltsPrimary
- Front DeltsSupport
- Upper TrapsSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- External RotatorsMinor
Kovo programs the resistance band standing around the world 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.