Behind The Neck Band Pulls

Beginner Level of Difficulty

The behind the neck band pull is a great upper body warm-up exercise that targets the entire shoulder girdle.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Exercise Instructions

behind the neck band pulls - step 1

Step 1

Start in a standing position while holding a light resistance band in both hands directly over your head.

behind the neck band pulls - step 2

Step 2

Pull your elbows down and try to tuck your elbows in your back pockets.

behind the neck band pulls - step 3

Step 3

Pull the band down until it reaches the back of your neck and then extend your elbows and return the band to the starting position.