Ready to give your shoulders a workout that won’t break the bank or require a fancy gym membership?
Ever found yourself wondering how to level up your shoulder game without hoisting heavy weights?
We’ve got the perfect solution for you – resistance band shoulder exercises.
These affordable, stretchy bands might look innocent, but trust us, they pack a punch when it comes to building those shoulder muscles.
Let’s take a look at the best resistance band shoulder workouts and discover the gains waiting for you:
Related: Resistance band workouts for soccer players
Resistance Band Shoulder Workouts At Home
Here are the best resistance band shoulder exercises for beginners (and professionals):
1. Resistance Band Shoulder Press
The shoulder press with a resistance band is good for making your shoulder muscles strong. It helps lift things overhead, like putting stuff on a high shelf.
Doing this exercise also makes your arms stronger and can improve how your shoulders look.
Procedure:
- Begin by stepping on the middle of the resistance band with both feet, ensuring it is securely under each foot.
- Hold the handles of the band with an overhand grip, bringing your hands up to shoulder height. Elbows should be bent at a 90-degree angle.
- Stand with feet shoulder-width apart and engage your core.
- Press the handles upward, fully extending your arms overhead. Keep your core tight and maintain good posture.
- Slowly lower the handles back to the starting position without letting the band snap.
2. Resistance Band Reverse Flyes
Reverse flyes with a resistance band are great for the back of your shoulders. This exercise works on the muscles between your shoulder blades, which is good for making your upper back strong.
It’s a useful resistance band shoulder workout for fixing the rounded shoulders that sometimes happen when we spend a lot of time sitting or looking at screens.
Procedure:
- Secure the resistance band at chest height, for example, by anchoring it around a stationary object.
- Stand facing the anchor point, grab the band handles with an overhand grip, and step back to create tension in the band.
- Keep a slight bend in your elbows and maintain a flat back.
- Open your arms out to the sides, squeezing your shoulder blades together as you do so.
- Pause for a moment at the fully open position.
- Slowly return your arms to the starting position, resisting the pull of the band.
3. Resistance Band Front Raises
Front raises with a resistance band are good for the front part of your shoulders.
This exercise helps in lifting things in front of you. It makes your shoulder muscles stronger, and it’s good for people who want to improve the appearance of their shoulders.
Procedure:
- Begin by stepping on the middle of the resistance band with both feet, ensuring it is securely under each foot.
- Hold the handles with an overhand grip, arms fully extended down in front of you.
- Keep a slight bend in your elbows and lift the handles straight up to shoulder height.
- Control the movement as you lower the handles back down to the starting position.
4. Resistance Band Upright Rows
Upright rows with a resistance band work on the muscles on the top part of your shoulders.
This is good for making your shoulders broader. It’s one of the resistance band shoulder exercises that helps lift things towards your chest, like when you’re picking up grocery bags.
Procedure:
- Step on the resistance band with both feet, feet shoulder-width apart.
- Hold the handles with an overhand grip, arms fully extended in front of you.
- Keep the band close to your body as you pull it upward, leading with your elbows.
- Lift the handles towards your chin, keeping the band close to your body.
- Lower the handles back down with control to the starting position.
5. Resistance Band Pull-Apart
Pull-apart with a resistance band is good for the muscles between your shoulder blades. This exercise helps fix the slouching or hunching that can happen when we sit a lot.
It’s a simple but effective beginner-level resistance band workout for making your shoulders and upper back stronger.
Procedure:
- Hold the resistance band with an overhand grip, hands shoulder-width apart.
- Extend your arms in front of you at chest height, keeping a slight bend in your elbows.
- Pull the band apart by moving your hands outward, squeezing your shoulder blades together.
- Hold for a moment at the fully open position.
- Bring your hands back together in a controlled manner.
Wind-Up
Here’s a straightforward guide to resistance band shoulder exercises that won’t leave you scratching your head.
We’ve tried covering everything to help you give a complete shoulder workout that won’t break the bank or require fancy equipment.
So, next time you’re wondering how to amp up those shoulder gains, grab your trusty resistance band and get to work.
