The band serratus punch strengthens serratus anterior, which wraps around the side of your ribs and moves the shoulder blade forward when you reach. A resistance band goes around your upper back and you hold one end in each hand, fists in front of your chest. You punch one arm straight forward against the band, bring it back, then punch with the other, in a steady alternating rhythm.

How to do the band serratus punch

Wrap a resistance band across your upper back, at about the level of your shoulder blades, and hold one end in each hand.
Stand tall, feet roughly hip width apart. Bend your elbows, keep them close to your sides and bring your fists up in front of your chest.
Punch one fist straight forward at about shoulder height until the elbow is straight, and let the shoulder travel forward with it at the end of the punch.
Bend that arm back to your chest under control, then punch forward with the other arm.
Keep alternating in a smooth, continuous rhythm, with your chest and hips facing straight ahead the whole time.

What you should feel

Work along the sides of your ribs below the armpits and at the front of the shoulders, with the band pulling back against each punch.

Common mistakes

Twisting the trunk to throw the punch forward.
Shrugging the shoulder toward your ear as the arm goes out.
Letting the elbow swing out wide on the way back instead of keeping it close to your side.
Letting the band snap the arm back instead of controlling the return.

How often

Many programs use 2 to 3 sets of 10 to 15 punches with each arm and a light band, once a day or a few days a week. Your physio will adjust this.

Stop and check with your physio if

A sharp pain or a catch at the front or top of the shoulder as you punch.
Pain, pins and needles or numbness spreading down your arm or into your hand.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

Because the band runs around your back instead of to a door or rail, it pulls evenly on both arms and needs nothing to tie it to. Check it for nicks before each session and keep a firm hold on the ends, as a band that slips out of your hand can flick back. Go steady, not fast. The last inch of each punch, where the shoulder blade glides forward, is what works serratus anterior, so do not cut it short.

The standing serratus punch trains the same reach with no band, and the serratus punch lying on your back is the usual first step. If you have high blood pressure, breathe steadily through every repetition and never hold your breath.

If your shoulder has slipped out before, backward in particular, or often feels loose, ask your physio before you punch against a band. After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed. Pushing forward against a band is resisted work, which most plans hold back in the early weeks, so ask when it can start.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Band serratus punch