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7 Shoulder Exercises with Resistance Bands – From Healing to Hypertrophy

Shoulder Exercises with Resistance Bands

Do you want to enlarge your shoulders but don’t know how? A resistance band might be the right exercise gear for you. Shoulder exercises with resistance bands are indeed a simple way to train your shoulders.

You won’t need any special equipment or a gym membership to get the work completed. Resistance bands are compact, light, and inexpensive. You can carry a set with you everywhere you go. 

Resistance band shoulder exercises are beneficial and simple. Exercising using a resistance band on your shoulders raises your fitness level. We will go down shoulder workouts with resistance bands in this article. You can grow your shoulder at home. This can be done with these seven effective resistance band shoulder exercises. 

We plan to prove the most effective approach to utilizing resistance bands. This is done to enhance the size and power of your arms and shoulders. With the information supplied here, you will be able to vary your program every week. This is done to optimize outcomes. 

7 Shoulder Exercises with Resistance Band are as follows: 


Shoulder Exercises with Resistance Bands

Target muscles: This workout will strengthen your anterior (front) shoulder muscles.  

The shoulder blades are contracted to ensure proper posture. Next stretch your spine and tighten your belly.

How to do it:

  • Stand in the center of the band and pass it in front of your legs. Then, using the other hand, grip each end.
  • Set your hands where your thigh would normally be.
  • Stretch your arms out in front of you. When they are at shoulder level, pause. Lift them without wavering to avoid a rearward rocking or swinging action.
  • Do not return to your former position. Instead, take your time relaxing the muscle. 


Shoulder Exercises with Resistance Bands

Target muscles: Medial Deltoid.

The truth is that this involves a single activity. This suggests that a lighter resistance band may be required for this workout.

How to do it:

  • Place your left foot on the beginning point of the band.
  • Hold the other end of the band with your left hand, face up.
  • Raise the band to the shoulders position. Gradually and cautiously.
  • Finish the exercises on the left side
  • Return the band to your side and repeat before going on to the right.


Shoulder Exercises with Resistance Bands

Target muscles: Shoulders, upper back, and core muscles.

How to do it:

  • Stand in the middle of the resistance band.
  • Cross the resistance band in front of your lower knees, palms up and grasp each end in an opposite hand.
  • Lift your arms to the side, keeping your elbows slightly bent.
  • Hold your arms over your shoulders for a second or two
  • Give it time and go back to where you started.


Shoulder Exercises with Resistance Bands

Target muscles: Middle and lower trapezius, the rhomboids, and the lats

While finishing the motion, squeeze your shoulder blades together. You should avoid tensing your shoulders and neck.

How to do it:

  • A doorknob or other attached item is perfect for anchoring the resistance band.
  • Grasp the grips with your hands and keep your wrists at shoulder level.
  • Relax your shoulders and straighten your arms to rest on your ribs.
  • Keep your back upright to avoid rounded shoulders and bulging chests.
  • Take your time and go back to where you started.


Target muscles: Anterior deltoid (front of the shoulder), triceps, pecs.

How to do it:

  • This exercise is identical to the shoulder press, only it is unilateral.
  • Put the foot that will press against the resistance band first.
  • When holding the band in one hand, keep your elbow bent and your wrist straight up.
  • When you do this, make sure your hands are facing front and the resistance band is behind your arm.
  • Push yourself higher by putting your weight on your core.
  • Hold the top position for a time before gradually reducing it.


Target muscles: Deltoids, trapezius, upper back.

How to do it:

  • Stand at one end of the loop with your feet shoulder-width apart.
  • Wrap your hands around the other person’s and hold them out in front of you like a high five.
  • Pull the band up against the tension in the band using your hands.
  • Maintain posture by raising your elbows and pulling towards your face.
  • Keeping a straight line demands you to engage your body and use your core muscles.
  • Avoid arching your back and raising your shoulders and neck.
  • Return the band to its original position and repeat.

Exercise 7: THE SHRUG

Target muscles: Trapezius and Rhomboids

How do you do it:

  • Stand upper arms apart in the center of the resistance band.
  • Grasp both looped ends of the band with one hand.
  • Ensure that you’re standing up straight.
  • Hold your shoulders in the highest position for one second.
  • Lower your shoulders to return to the starting position.



That brings us to the end of our list of the best 7 resistance band shoulder workouts. To get the most out of your resistance band shoulder workout, adjust the tension on your bands. 

Resistance band shoulder workouts are beneficial to the development of your muscular shoulders. Don’t overlook shoulder resistance band workouts. They are available to everyone who takes the time to learn how to properly use them. 

While one or two bands should do this complete resistance bands shoulder workout. However, a range of bands with varied resistance levels allows you to add activities. It also allows you to challenge yourself even further. 

Let me be your coach as you seek to meet your fitness objectives. Use the resistance band to build muscle mass or enhance shoulder strength.

You can also check: 9 Power Bag Exercises To Boost Your Strength

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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