# Resistance Band Overhead Shoulder Stretch

A standing shoulder mobility drill with a resistance band. You raise the band from chest height to overhead, spreading your hands until the band is tight, which stretches the front of the shoulders and upper chest.

- Beginner · Mobility
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-warm-up-shoulder-stretch/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-overhead-shoulder-stretch/

## Muscles worked

- Front delts: 7/10
- Upper chest: 6/10
- Side delts: 4/10
- Rear delts: 4/10
- Traps: 3/10
- Rotator Cuff: 3/10

## How to do the Resistance Band Overhead Shoulder Stretch

1. Stand tall, holding a band in both hands in front of your chest.
2. Raise your arms overhead, spreading your hands until the band is tight.
3. Hold for a few seconds, then lower the band back in front of you.

### Full technique — 6 steps

1. Stand tall with feet hip-width apart and hold a light band with both hands.
2. Start with your hands in front of your chest and the band slack between them.
3. Set your ribs down and keep your torso still before starting the raise.
4. Raise both arms overhead, spreading your hands until the band is tight above your head.
5. Hold the stretch for a few seconds with your arms straight overhead.
6. Lower the band back in front of your chest along the same path.

## Common mistakes

- Arching the lower back overhead
- Shrugging shoulders toward ears
- Pulling band behind the head
- Using band tension too heavy
- Rushing through the overhead hold

## Form cues

- Use a light band
- Keep ribs down
- Reach tall overhead
- Spread the band apart
- Keep shoulders down

## How much to do

- **Strength**: 1–2 sets of 8–10 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 1–2 sets of 10–12 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Criss Cross Arm Raise](https://seto.fit/exercises/criss-cross-arm-raise/), [Bodyweight Overhead Front Raise](https://seto.fit/exercises/bodyweight-overhead-front-raise/)

## Quick answers

### What muscles does the Resistance Band Overhead Shoulder Stretch work?

Primary: Front delts 7/10, Upper chest 6/10. Also works: Side delts 4/10, Rear delts 4/10, Traps 3/10, Rotator Cuff 3/10.

### When should I do the Resistance Band Overhead Shoulder Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Resistance Band Overhead Shoulder Stretch?

Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–12 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve.

### What can I do instead of the Resistance Band Overhead Shoulder Stretch?

No equipment: Criss Cross Arm Raise, Bodyweight Overhead Front Raise.

How we rate exercises: https://seto.fit/guides/methodology/

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