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Band Behind Neck Shoulder Press

Band Behind Neck Shoulder Press

The Band Behind Neck Shoulder Press is a highly effective exercise that targets the muscles in your shoulders, primarily the deltoids. This exercise is performed using resistance bands, which are incredibly versatile and perfect for home workouts or when you're on the go. To perform the Band Behind Neck Shoulder Press, you'll need to secure a resistance band behind your neck, holding the ends in each hand. Start by standing with your feet shoulder-width apart and your knees slightly bent. Make sure the resistance band has enough tension to challenge your muscles but still allows for controlled movement. As you press the resistance band upward, focus on keeping your core engaged and your back straight. Imagine pushing the resistance band towards the ceiling while maintaining a controlled and steady motion. This exercise engages not only your deltoids but also your triceps and upper back muscles, promoting overall upper body strength and stability. The Band Behind Neck Shoulder Press is a great exercise for those who want to improve shoulder strength and stability, whether for functional daily activities or for sports-specific movements. By incorporating this exercise into your routine, you can strengthen the muscles surrounding your shoulder joint and help prevent potential injuries. Remember, it's always important to use proper form and start with a weight or resistance that allows you to complete the exercise with control. Gradually increase the resistance as your strength improves. Keep challenging yourself, and you'll soon see progress in your shoulder strength and overall upper body fitness.


  • Start by standing with your feet shoulder-width apart and placing a resistance band behind your neck, gripping it with both hands.
  • Keep your elbows bent and pointed out to the sides so that your upper arms are parallel to the ground.
  • Extend your arms straight up towards the ceiling, pressing the band overhead.
  • Pause at the top and then slowly lower the band back down to the starting position, keeping tension in the band throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and prevent excessive sway.
  • Start with lighter resistance bands and gradually increase the tension as your strength improves.
  • Maintain proper posture throughout the movement by keeping your chest up and shoulders back.
  • Exhale as you press the resistance bands overhead and inhale as you lower them back down.
  • Avoid locking your elbows at the top of the movement to prevent joint strain.
  • Perform the exercise in a controlled manner, focusing on the muscle contraction and avoiding momentum.
  • If you experience any discomfort or pain, modify the exercise or consult with a fitness professional.
  • Incorporate this exercise into a well-rounded shoulder workout routine for balanced muscle development.
  • Warm up your shoulder muscles with dynamic stretches or light cardio before performing this exercise.
  • Vary your hand grip position on the bands to target different areas of your shoulder muscles.

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