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8 Shoulder Exercises with Resistance Bands – From Healing to Hypertrophy

Shoulder Exercises with Resistance Bands

Are you trying to grow your shoulders but need to know how? A resistance band might be your ideal workout tool. Resistance band shoulder exercises are very straightforward methods to do shoulder exercises. These eight shoulder exercises with resistance bands will help you out.

With resistance bands, you won’t need any special equipment or a gym membership to get the job done. Because of how small, light, and cheap resistance bands are, you may bring a set everywhere you go.

Shoulder workouts with a resistance band are efficient and easy to do. Shoulder exercise with a resistance band makes your fitness level high.

In this article, we will break down shoulder exercises with resistance bands. With these eight efficient resistance band shoulder exercises, you can grow your shoulder at home. 

We intend to show you the best way to use resistance bands to increase the size and strength of your shoulder muscles. With the information provided here, you’ll be able to switch up your routine weekly to maximize results.

8 Shoulder Exercises With Resistance Bands


Shoulder Exercises with Resistance Bands

Target muscles: Your anterior (front) shoulder muscles will benefit from this workout. 

Correct posture is achieved by retracting the shoulder blades. Then lengthen your spine, and tighten your abdominals.

How to do it:

  • Cross the band in front of your lower legs by standing in the center. And then holding each end with the opposite hand.
  • Put your hands where your thighs would be.
  • Raise your arms in front of you. Take pause when they are at shoulder level. To prevent a backward rocking or swinging motion, lift them without swaying.
  • Don’t rush back to the original position. Instead, take your time to ease your muscle.


Shoulder Exercises with Resistance Bands

Target muscles: Medial Deltoid.

The fact that this is a unilateral exercise. It means you may need a lighter resistance band for this exercise.

How to do it:

  • Put your left foot on the band’s starting point.
  • Keep the band’s opposite end in your left hand, palm up.
  • Raising the band to shoulder height should be done slowly and deliberately.
  • Complete your repetitions on the left side. 
  • Bring the band back to your side and do them again before moving on to the right.


Shoulder Exercises with Resistance Bands

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

How to do it:

  • Place yourself in the center of the resistance band.
  • Cross the resistance band in front of your lower legs and hold each end in a different hand, palms facing in.
  • Raise your arms to the side, keeping a slight bend in your elbows.
  • Hang there for a second or two, arms raised above shoulder level.
  • Take your time and go back to square one.

Exercise 4: STANDING ROW 

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 prevent your shoulders and neck from tensing up.

How to do it:

  • A doorknob or other fixed item is ideal for anchoring the resistance band.
  • Take hold of the handles with your hands and maintain your arms at shoulder height.
  • Relax your shoulders and bring your arms straight back to rest on your ribs. 
  • Avoid rounded shoulders and protruding chests by keeping your back straight.
  • Take your time and repeat from the beginning.


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

How to do it:

  • This is similar to the shoulder press, except it is the unilateral variant.
  • Place the foot that will make the initial push on the resistance band.
  • Keep your elbow bent and your wrist straight up while holding the band in one hand. When you do this, your hands should face front, and the resistance band should be behind your arm.
  • Put your weight on your core and push yourself upwards.
  • Maintain the peak position for a moment before slowly lowering it.

Exercise 6: UPRIGHT ROW

Target muscles: Deltoids, trapezius, upper back.

How to do it:

  • Place your feet shoulder-width apart at one end of the loop and stand there.
  • Wrap your palms around the other person’s and hold them in front of you like you’re giving a high five.
  • Use your hands to pull the band up against the strain in the band.
  • Hold the position with your elbows raised and pull towards your face. Maintaining a straight line requires using your core muscles and engaging your body.
  • Avoid bringing your shoulders and neck up by arching your back.
  • Bring the band back down and repeat.

Exercise 7: SHRUGS

Target muscles: Trapezius and Rhomboids

How to do it:

  • Place your feet shoulder-width apart in the center of the resistance band.
  • Using one hand, grasp both looped ends of the band. Make sure that you are standing straight.
  • Hold your shoulders up for one second at the top position.
  • Return to the beginning posture by lowering your shoulders.

Exercise 8: REVERSE FLY

Target muscles: Rhomboid muscles

How to do it:

  • Start by spreading your feet as wide apart as your shoulders and standing smack dab in the middle of your resistance band. Grasp both ends of the bands.
  • You should maintain your back straight and lean forward slightly with your torso.
  • Raise your arms wide and high, bringing the band up off the ground.
  • Maintaining a firm grip, pull yourself up as far as you can.
  • Wait for a second at the peak, then gently bring the bands back down.
  • Iterate the steps again.

Final Thoughts

That concludes our list of the top 8 resistance band shoulder exercises. Adjust the tension on your resistance bands to get the most out of your shoulder exercise with a resistance band

Resistance band shoulder exercises are effective for your muscular shoulder development. Don’t ignore resistance band exercises for shoulders. They are available to everyone who takes the time to learn how to use them properly.

While one or two bands should be plenty for this full resistance bands shoulder exercise, having a variety of bands with varying resistance levels will allow you to add activities and challenge yourself further.

Let me be your coach while you strive to achieve your fitness goals. Whether to increase your muscle mass or improve the strength of your shoulder, use the resistance band.

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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