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Shoulders

Band Overhead Shoulder Stretch

The Band Overhead Shoulder Stretch is a stretch with a resistance band for your shoulders. Share of the load in the Zulta muscle model: front delts 38%, upper chest 19% and rotator cuff 17%.

Level: BeginnerEquipment: Resistance band

How to do it

  1. Hold a light resistance band with both hands, palms down, hands well wider than the shoulders.
  2. Stand tall with feet hip-width and raise the band straight overhead, arms straight.
  3. Draw the band slowly back behind the head until you feel a stretch across the front of the shoulders and chest.
  4. Hold for 30 to 45 seconds, breathing slowly, ribs down.
  5. Bring the band back overhead and lower it in front of you to finish.

Tips

  • Widen the grip if the shoulders feel pinched at the top.
  • Keep the ribs down so the stretch comes from the shoulders, not an arched back.

Common mistakes

  • Arching the lower back to get the band further back.
  • Bending the elbows to cheat the range.

Muscles worked by the Band Overhead Shoulder Stretch

  • Front delts Primary38%
  • Upper chest Secondary19%
  • Rotator cuff Secondary17%
  • Biceps (long head) Minor9%
  • Side delts Minor7%
  • Triceps (long head) Minor6%
  • Rear delts Minor4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hands behind or a band overhead opens the front of the shoulder. Pulling the arm across the body lengthens the rear delt; rotating it inward (sleeper) targets the posterior rotator cuff, which is then coloured as the target.

Band Overhead Shoulder Stretch alternatives

Same equipment

No equipment

Frequently asked questions

What muscles does the Band Overhead Shoulder Stretch work?

Mainly the front delts. The upper chest and rotator cuff assist.

Is the Band Overhead Shoulder Stretch good for beginners?

Yes. The Band Overhead Shoulder Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Overhead Shoulder Stretch?

For example the Band Shoulder Stretch and Behind the Back Shoulder Stretch. They train mostly the same muscles, some with different equipment.

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