Resistance-Band Overhead Hit
The Resistance-Band Overhead Hit mainly works the shoulders, with help from the back and traps. You'll need: pull up bar and resistance bands.
Required Equipment
Resistance-Band Overhead Hit Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Lats (latissimus dorsi); Upper Traps (trapezius, upper fibers)
How to do the Resistance-Band Overhead Hit
Attach a resistance band securely to an overhead anchor or high bar, standing tall facing away or sideways as needed.
Grip the handle or end of the band with one hand, keeping your arm extended upward overhead.
Engage your core and keep your feet shoulder-width apart for a stable, upright posture.
Slowly pull or stretch the band downward and slightly backward in a controlled motion, feeling the tension in your shoulder and upper back.
Return your arm smoothly back to the starting overhead position without letting the band snap back quickly.
Complete all your desired repetitions on one side before switching to the other arm.
Resistance-Band Overhead Hit FAQs
What muscles does the Resistance-Band Overhead Hit work?
The Resistance-Band Overhead Hit mainly works the shoulders, with help from the back and traps. The main muscles are the anterior deltoid.
What equipment do you need for the Resistance-Band Overhead Hit?
Pull up bar and resistance bands.
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