Exercise guide
Band Warm Up Shoulder Stretch
- Beginner
- Compound
- Timed hold
- Back
- Shoulders
This dynamic mobility exercise increases shoulder joint range of motion and opens up the chest and anterior deltoids. It is an essential warm-up for improving overhead mechanics and activating the rotator cuff and upper back stabilizers.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet shoulder-width apart, holding a light resistance band with a wide overhand grip.
- Start with the band resting against your thighs and your arms fully extended.
- Pull the band slightly apart to create light tension and keep your shoulder blades retracted.
How to do it
- Inhale and slowly raise the band in a wide arc over your head, keeping your arms perfectly straight.
- Exhale as you continue the movement behind your body until the band touches your lower back or glutes.
- Reverse the arc at a controlled tempo to return to the starting position, maintaining constant tension on the band.
Form checklist
- Keep your elbows locked; do not bend the arms to bypass the 'sticking point'.
- Maintain a neutral spine and avoid arching your lower back as the band moves overhead.
- Keep your ribcage tucked and core engaged throughout the entire rotation.
- Move with a slow, rhythmic tempo rather than using momentum.
Pro tips
- Pull the band outward laterally as you reach the top of the movement to better engage the rear deltoids and traps.
- If you feel a pinch, widen your grip further to reduce the intensity until your mobility improves.
Make it harder
- Narrow your grip width on the band to increase the stretch and demand on shoulder flexibility.
- Add a 3-second pause at the 'sticking point' (directly overhead) to maximize the stretch in the pectorals.
Frequently asked
- What muscles does the band warm up shoulder stretch work?
- The band warm up shoulder stretch primarily targets the deltoids and rotator cuff, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the band warm up shoulder stretch?
- The band warm up shoulder stretch uses resistance band.
- Is the band warm up shoulder stretch good for beginners?
- Yes. The band warm up shoulder stretch is a beginner-friendly movement and a strong foundation to build on.