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Shoulders · Band
Resistance Band Assisted Front Rack Stretch
Resistance Band Assisted Front Rack Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the upper back and biceps assisting. It needs a band. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Shoulders · Deltoids
- Rotator Cuff · Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
Secondary muscles
- Upper Back · Trapezius
- Biceps · Biceps Brachii
How to do Resistance Band Assisted Front Rack Stretch
- Stand in the middle of a weight cage with a horizontal bar at chest level. Place the resistance band under your left foot and hold the other end of the band with your left hand.
- Bring your left elbow up and rest it on the horizontal bar, allowing your forearm to lean backward. The band should extend down by your shoulder, creating tension.
- Slowly allow your forearm to lean back to increase the stretch in your shoulder, keeping your hand close to your shoulder.
- Hold the stretch for 20-30 seconds, then slowly release the tension and switch to the other arm.
Form tips
- Keep your elbow securely on the bar to ensure proper stretch.
- Allow your forearm to naturally lean back without forcing the movement.
- Keep a relaxed grip on the band to avoid unnecessary tension.
Resistance Band Assisted Front Rack Stretch alternatives
More delts exercises
Resistance Band Assisted Front Rack Stretch FAQ
What muscles does Resistance Band Assisted Front Rack Stretch work?
Resistance Band Assisted Front Rack Stretch mainly works the delts in the shoulders (Deltoids, Supraspinatus, Infraspinatus and Teres Minor). The upper back and biceps work as secondary muscles.
What equipment do you need for Resistance Band Assisted Front Rack Stretch?
You need a band.
How many sets and reps of Resistance Band Assisted Front Rack Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Assisted Front Rack Stretch good for beginners?
Yes. Resistance Band Assisted Front Rack Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Resistance Band Assisted Front Rack Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Resistance Band Assisted Front Rack Stretch?
Other exercises for the delts include Front Shoulder Stretch With Bar, Fixed Bar Stretch, Cross Body Shoulder Stretch and Armless Prayer Stretch.
For developers
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