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Resistance Band Shoulder Extension
Resistance band shoulder extension targets lats and rear delts to build upper back strength and shoulder stability; commonly used in rehab and for improving posture.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Shoulders
Secondary Muscles
Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Shoulders
8/10Rear Delts
Traps
6/10Mid Traps
Triceps
5/10Long Head
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor a resistance band at chest height to a stable point. Stand facing it with arm extended forward at shoulder level, holding the band with palm inward.
- Keep arm straight with slight elbow bend.
- Pull arm backward by extending shoulder.
- Squeeze shoulder blade at end range.
- Slowly return arm to start under control.
- Switch arms after reps.
Coaching Tips
Form Cues
- Squeeze shoulder blades.
- Keep posture tall.
- Initiate from shoulder.
- Avoid shrugging.
Breathing
Inhale as you return to start; exhale as you pull back. Brace core throughout.
Tempo
2-1-2
Range of Motion
Extend from arm forward at shoulder height to hand beside or behind hip without arching back.
Safety
Safety Notes
- Inspect band for damage before use.
- Stop if sharp shoulder pain occurs.
- Secure anchor firmly.
- Choose appropriate band resistance.
Spotting
No spotter needed; use light resistance and focus on form.
Common Mistakes
- Using momentum to swing arm.
- Shrugging shoulders upward.
- Leaning torso forward.
- Letting band snap forward.
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion and extension range
Build Up First
- Basic posture awareness
- Familiarity with band handling
Also known as
Band Rear Delt Pull, Standing Band Shoulder Extension, Resistance Band Rear Shoulder Pull
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