Fitwill stands in solidarity with Ukraine

Resistance Band Standing Overhead Warming-up

Resistance Band Standing Overhead Warming-up

The Resistance Band Standing Overhead Warming-Up is a dynamic exercise that combines resistance training and stretching to help you warm up your upper body before a workout. This exercise primarily targets the muscles in your shoulders, back, and arms. It is an excellent choice to activate those muscle groups and improve flexibility and mobility. To perform this exercise, you'll need a resistance band (choose a band with appropriate resistance for your fitness level). Begin by standing with your feet shoulder-width apart and firmly plant both feet on the ground. Grab the resistance band with an overhand grip, hands slightly wider than shoulder-width apart. Raise the resistance band overhead, keeping your arms straight and shoulder blades pulled down and back. This starting position engages your upper body muscles. Take a deep breath in and, as you exhale, slowly lower the band behind your head while maintaining control. Be mindful not to strain your neck or compromise your form. Once you feel a gentle stretch in your shoulder and chest area, inhale and return to the starting position by slowly raising the resistance band back overhead. Repeat this movement for a designated number of repetitions, focusing on controlled and deliberate movements. The Resistance Band Standing Overhead Warming-Up exercise is a valuable addition to your pre-workout routine as it helps prepare your upper body muscles for the demands of more intense exercises. Remember to always use proper form and choose a resistance band that challenges you without compromising your technique. Incorporating this exercise into your warm-up routine can help boost your overall workout performance and reduce the risk of injury!


  • Start by standing with your feet hip-width apart and place the resistance band under your feet, holding the other end in each hand.
  • Make sure your palms are facing forward and your elbows are slightly bent.
  • Begin by raising your arms up overhead until they are fully extended, keeping tension on the resistance band throughout the movement.
  • Lower your arms back down to the starting position with control.
  • Repeat the movement for the desired number of repetitions, keeping your core engaged and maintaining proper form.
  • To increase the intensity, you can use a heavier resistance band or step further away from the anchor point.
  • Remember to exhale as you raise your arms and inhale as you lower them.
  • Perform this exercise as part of your warm-up routine to activate your shoulder and upper back muscles.

Tips & Tricks

  • Start with a lighter resistance band and gradually increase the intensity as you progress.
  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • Keep your wrists in a neutral position to avoid unnecessary strain.
  • Control your movements and avoid using momentum to get through the exercise.
  • Take deep breaths and exhale on the exertion phase of the movement.
  • Make sure to warm up your body before starting the exercise to prevent injuries.
  • Maintain a proper form with your knees slightly bent and feet shoulder-width apart.
  • Perform the exercise in a slow and controlled manner, focusing on the target muscle group.
  • Consult with a fitness professional to determine the appropriate resistance band tension for your fitness level.
  • Incorporate variety by trying different hand positions or angles to target different muscles.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot