Shoulder workout: The best exercises with resistance bands

Publish date: 2024-06-29

We almost always insist on using barbells and dumbbells to work our muscles. Most of the time it's fine, but it's not always necessary and can sometimes cause injury.

If you're looking for a simple way to perform shoulder exercises, a resistance band may be the perfect fitness tool. Resistance bands are portable, convenient and inexpensive, so you can take a set with you when you're on the go.

Resistance band exercises for shoulders are effective and simple to perform, which means they are accessible for multiple levels.

The following exercises will help you improve shoulder mobility and work some muscles that are important for stability, such as the rotator cuff muscles.

Reverse fly

This exercise strengthens your shoulders, upper back, and upper arms.

Stand on the middle of the band.
Cross the ends to opposite hands, so the band crosses in front of your lower legs.
Hinge at your hips as you bend forward slightly, keeping your spine long and neutral, and maintain a slight bend in your knees throughout the movement.
Pull the band upward and out to the sides until your hands are at chest height or higher.
Draw your shoulder blades together.
Hold this position for a few seconds.
Slowly return to the starting position.

Lateral raise

Loop the band around one foot and hold on to the other end. Keeping your body and arms straight, lift your arm out to the side until it's at head height. Hold for a second and then lower slowly.

Stand in the middle of the band.
Hold each end of the band in the opposite hand with your palms facing inward and the band crossed in front of your lower legs.
Maintain a slight bend in your elbows as you raise your arms to the sides.
Pause for a few seconds with your arms slightly higher than shoulder height.
Slowly return to the starting position.

Front raise

This exercise strengthens your anterior (front) shoulders.

Stand on the middle of the band and hold each end in the opposite hand, so the band crosses in front of your lower legs.
Place your palms on your thighs.
Raise your arms straight up in front of you, stopping when they're at shoulder height. Try to avoid swinging or rocking backward as you raise them.
Pause before slowly returning to the starting position.

Band pull-apart

Hold the band with arms horizontally out in front of you. Keep your elbows unlocked and your posture upright. Pull the band apart as far as possible and hold for a moment, squeezing your shoulder blades together.

This exercise is ideal for people who do activities that cause them to hunch forward.

Hold the band and extend your arms straight out in front of you.
Lengthen your spine and keep your elbows slightly bent.
Pull the band apart as far as you can.
Draw your shoulder blades together.
Hold this position for a few seconds.
Slowly return to the starting position.

Overhead band pull-apart

This exercise targets your shoulders, back, and triceps.

Hold the band up high above your head with your arms straight. Stretch the band apart by bringing your hands down to the side without bending your arms.
Hold it for a second, pushing your arms out wide and feeling the contraction in your shoulders.