Banded Shoulder Stretch

Muscles worked by the Banded Shoulder Stretch

Primary

Front DeltsAnterior Deltoid

Secondary

ChestPectoralis Major

Also called: front deltoid, anterior delt, front delt, anterior deltoid.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Shoulder Stretch

1. Hold a band behind your back, one hand high and one low.
2. Keep light tension in the band.
3. Open your chest and draw your shoulders gently back.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your ribs down and avoid arching your back.
• Move your hands farther apart to ease the stretch.

At a glance

Banded Shoulder Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Front Raise
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Cable Front Raise
• Double Kettlebell Overhead Press
• Dumbbell Front Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-shoulder-stretch",
  "name_en": "Banded Shoulder Stretch",
  "name_de": "Schulterdehnung mit Band",
  "name_es": "Estiramiento de Hombros con Banda",
  "description_en": "A standing stretch that opens the shoulders and chest by holding a band behind the back, one hand high and one low.",
  "description_de": "Eine stehende Dehnung, die mit einem Band hinter dem Rücken — eine Hand hoch, eine tief — Schultern und Brust öffnet.",
  "description_es": "Un estiramiento de pie que abre los hombros y el pecho sujetando una banda tras la espalda, una mano arriba y otra abajo.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid"
  ],
  "secondary_muscles": [
    "pectoralis_major"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a band behind your back, one hand high and one low.",
    "Keep light tension in the band.",
    "Open your chest and draw your shoulders gently back.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Halte ein Band hinter dem Rücken, eine Hand hoch, eine tief.",
    "Halte leichte Spannung im Band.",
    "Öffne die Brust und ziehe die Schultern sanft zurück.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Sujeta una banda tras la espalda, una mano arriba y otra abajo.",
    "Mantén una tensión ligera en la banda.",
    "Abre el pecho y lleva los hombros suavemente atrás.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your ribs down and avoid arching your back.",
    "Move your hands farther apart to ease the stretch."
  ],
  "tips_de": [
    "Halte die Rippen unten und vermeide ein Hohlkreuz.",
    "Bewege die Hände weiter auseinander, um die Dehnung zu erleichtern."
  ],
  "tips_es": [
    "Mantén las costillas abajo y evita arquear la espalda.",
    "Separa más las manos para suavizar el estiramiento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-shoulder-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-shoulder-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.