10 Best Resistance Band Shoulder Exercises

Are you looking for a simple and effective way to strengthen your shoulders? If so, resistance bands may be the right fitness tool for you.

Resistance bands are a great way to build and strengthen your shoulders without the need for expensive equipment or a gym membership. Furthermore, using resistance bands for exercise is safe for people who have joint pain or injuries because they don’t hurt their joints.

You can easily add resistance band shoulder exercises to your current workout routine or make a new routine that will give you a new challenge. It allows for progressions and variations to build strength over time.

In this blog post, we will discuss the following.

• Know About Shoulder Muscles
• 10 Best Band Shoulder Exercises
• Benefits of Bands Shoulder Workout
• Complete Shoulder Exercises With Band
• Beginner Shoulder Workout Plan
• FAQs

Know About Shoulder Muscles

The shoulders are made up of several different muscles that work together to provide a wide range of motion and stability. The main muscles of the shoulder are the deltoids, rotator cuff, and trapezius.

1. Deltoids

In fitness, “shoulder exercises” refers to resistance exercises that target the deltoid muscle.

While the deltoid is technically a single muscle, anatomically speaking it has three distinct sets of muscles fibers and muscle bellies, which are referred to as “heads.

• The anterior deltoid (In front),
• lateral deltoid (at the side), and
• Posterior deltoid (behind),

2. Rotator Cuff

The rotator cuff is made up of four small muscles that attach to the shoulder blade and help to stabilize the shoulder joint.

The supraspinatus, infraspinatus, teres minor, and subscapularis muscles all make up the rotator cuff.

3. Trapezius

The trapezius muscle is a large muscle that runs from the base of the skull to the middle of the back and is responsible for shoulder elevation, depression, and rotation.

10 Best Resistance Band Exercises For Shoulder

Here the top 10 resistance band shoulder exercises perfect for home workouts or on-the-go training. With just a simple elastic band, you can sculpt strong, stable shoulders through a full range of motions.

1. Resistance Band Shoulder Press

The resistance band shoulder press is an exercise that targets the front and side deltoid muscles in the shoulders. It’s like a shoulder press with free weights, but it uses a band to give you tension.

Resistance bands provide a smoother and more joint-friendly motion compared to heavier weights.

How To Do

1. Stand in the centre of the band, holding the handles with an overhand grip.
2. Press the handles overhead while extending your arms fully.
3. Pause briefly at the top of the movement.
4. Slowly lower the band back to the starting position.
5. Perform the desired number of repetitions

Tips

• Use a resistance band that is challenging but not too difficult.
• Don’t arch your back.
• Lower the band slowly and controlled.

2. Resistance Band Front Raise

Band front raise exercise specifically targets the anterior deltoid muscles. Resistance bands are light and easy to carry, so they’re great for home workouts and when you’re travelling.

Over time, doing the front raise increases muscular hypertrophy, improves muscular endurance, and improves neuromuscular control connection.

How To Do

1. Stand with feet hip-width apart with knees slightly bent.
2. Hold one end of the band in each hand with palms facing inward.
3. Raise your arms in front of you to shoulder height. Keep a slight bend in the elbows.
4. Slowly lower back to the start position.
5. Complete 10-12 reps, then switch sides.

Tips

• Keep your core tight and avoid arching your back.
• Do not overextend your shoulders.

Know More: Dumbbell Front Raise: How To Do, Muscle Worked And Benefits

3. Resistance Band Lateral Raises

The resistance band lateral raise is an exercise that works the lateral deltoids, which are the muscles on the sides of the shoulders.

There are many variations of the band lateral raise that will challenge your muscles even more and help build strength and definition of the shoulder.

• To make the exercise easier, use a lighter resistance band.
• To make the exercise harder, use a heavier resistance band or do more repetitions.
• A Single arm band raise can create better mind-muscle connection 

How To Do

1. Stand with feet hip-width apart, knees slightly bent.
2. Hold one end of the band in each hand with palms facing down.
3. Raise your arms out to the sides until they are parallel to the floor.
4. Slowly return to the start position.
5. Complete 8-12 reps, then switch sides.

Tips

• Avoid raising them high.
• Exhale as you raise your arms and inhale as you lower them

Know More: Dumbbell Lateral Raise: How To Do, Muscle Worked And Tips

4. Band Upright Rows

If you’re looking to increase shoulder and upper back strength, look no further than the resistance band upright row.

The band upright row exercise that targets the muscles of the shoulder and upper back, including the deltoids, trapezius, as well as the rhomboids, and even the biceps — making it a great addition to any full-body workout.

The exercise is named “upright row” because the weight is lifted up in a vertical, or upright, direction.

How To Do

1. Stand with your feet shoulder-width apart.
2. Hold a resistance band in each hand with an overhand grip. Let the band rest against your thighs.
3. Pull hands straight up toward chin.
4. Pause at the top of the movement to feel your muscles contract.
5. Slowly lower the band back to the starting position.

Tips

• Squeeze shoulder blades together as you pull the band up.
• Start with a lighter band and work your way up.
• Avoid rapid or jerky motions.

5. Resistance Band Face Pulls

Resistance Band Face Pulls are a fantastic shoulder exercise that primarily targets the rear deltoid muscles and the muscles of the upper back.

It will help to improve your shoulder strength, range of motion, and posture.

How To Do

1. Anchor the band at shoulder height and stand holding the handles.
2. Pull the handles toward your face with elbows flared out.
3. Squeeze shoulder blades together as you pull.
4. Slowly return to the start position.
5. Complete 10-15 reps.

Tips

• Maintain upright posture – don’t lean back.
• Avoid shrugging or raising your shoulders.
• Control the motion – no momentum or swinging.

6. Resistance Band Pull Apart

This is a movement that can be done on shoulder day, as it targets the rear delts. However, we like to also hit it on a back day as the rear delts often need to double the work each week.

The bands pull apart will work your rhomboids, rear delts, and traps. It’s a great shoulder and upper back exercise.

How To Do

1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees.
2. Hold the exercise band in front of you with your hands slightly lower than your shoulders.
3. Keep your elbows slightly soft to avoid hyperextending the joint.
4. Squeeze the shoulder blades together and open the arms out to either side, pulling the band apart and squeezing your rhomboids.
5. Return to start and repeat, keeping tension on the band the entire time.
6. Repeat the desired number of reps.

Tips

• Focus on really contracting your upper back muscles. Squeeze and hold once you reach the peak contraction, then slowly return to the starting position.
• Keep your core engaged throughout each set.
• Try to keep your elbows up so you can target your upper back muscles correctly.

7. Seated Row With Resistance Bands

Seated Row with Resistance Bands primarily target the traps, latissimus dorsi, rhomboids, rear delts and biceps. It will also work your erector spinae, as you need your lower back to stabilize your movement.

Resistance bands are easy to carry and use, so you can do seated rows almost anywhere.

How To Do

1. Sit on the floor with your legs extended, loop the resistance band around the soles of your feet, and hold one end in each hand.
2. Keeping your posture erect and your lower back slightly arched.
3. Slowly pull the handles to your lower abdomen, keeping your elbows close to your sides. 
4. As the handles touch your body, squeeze your shoulder blades together.
5. Then reverse direction, slowly returning to the start position.

Tips

• Retract your shoulder blades as you pull the band back.
• Maintain your legs extended with just a slight bend in the knee and keep your shoulders back.

8. Band Bent Over Rear Delt Raise

Rear delt band fly, is an isolation exercise that increases deltoid muscle definition and strength. It primarily works the upper back muscles, specifically the rhomboids, rear deltoids, and traps.

The exercise helps to improve posture, increase upper back and shoulder strength.

A strong upper back will not only help you look better and shape your body, but will also help you avoid back problems in the future.

How To Do

1. Stand with feet flat on the ground on top of the middle of the resistance band.
2. With your knees slightly bent, lean over and bend your hips. Keep your head up and you’re back flat.
3. Take a handle in each arm and make an “X” shape like.
4. Keeping your back flat, pull out to each side with each arm at the same time.
5. Hold on to the top and hold for 1-2 seconds.
6. Reverse the position and return to the starting position.

Tips

• Slowly lower the band and keep it controlled.
• It is important to avoid excessive swaying during the exercise.

9. Resistance Band Shrugs

If you want to build a big trap and search for the resistance band shoulder exercise, you’ve come to the right place.

Resistance band shrugs, also known as band shoulder shrugs, are an isolation exercise that targets your trapezius muscles.

When you do band shrug exercises to make your traps muscles stronger and more balanced, you’ll be able to lift more weight.

How To Do 

1. Stand in the middle of the band and grasp both ends by your side.
2. Keep your elbows straight and lift your shoulders upward. Exhale while performing this movement. Hold the contraction at the top for a second.
3. Slowly lower to its starting position.
4. Repeat for the desired number of reps.

Tips

• Prevent from rolling your shoulders, as this is incorrect form and can result in injury.
• Avoid bending your elbows to complete the motion.

Know More: Shrug Exercise: Benefits, Variations, Muscles Used, Tips

10. Standing Reverse Fly With Resistance Bands

This is a movement that can be done on shoulder day, as it targets the rear delts and lower trap. However, we like to also hit it on a back day as the rear delts often need to double the work each week.

The reverse fly with bands will work your rhomboids, rear delts, and traps.

How To Do 

1. Stand with your feet shoulder-width apart.
2. Place a band around a stationary post, such as a squat rack.
3. Hold the exercise band in front of you with your hands slightly lower than your shoulders.
4. Keep your elbows slightly soft to avoid hyperextending the joint.
5. Pull the band apart and squeeze your shoulder blades together.
6. Return to start and repeat, keeping tension on the band the entire time.
7. Repeat the desired number of reps.

Tips

• Focus on really contracting your upper back muscles. 
• Keep your core engaged throughout each set.
• Try to keep your elbows up so you can target your upper back muscles correctly.

Benefits of Resistance Bands Shoulder Workout

1. Low-impact

Resistance bands are a low-impact form of exercise, which means they put less stress on your joints than other forms of exercise, such as running or jumping. It is an excellent option for people with joint pain or injuries

2. Convenient and Cost-Effective

Resistance bands are cheaper than regular gym equipment, which makes fitness more accessible to more people.

Resistance bands are light and easy to carry, so they’re great for home workouts, travel, or even outdoor training. No need for heavy equipment or dedicated spaces – bands allow for efficient workouts anytime, anywhere.

3. Build Muscle and Strength

Resistance bands are easy to use, even for beginners. You can do many different exercises with resistance bands to build muscle and strength.

This study found that resistance band training was effective in increasing muscle strength and size in older adults.

4. Scalability and Variable Resistance

Bands are available in various resistance levels, accommodating beginners to advanced athletes.

Bands become more tension as they are stretched, creating variable resistance throughout the range of motion, which challenges muscles more effectively.

5. Improved Flexibility and Rehabilitation

Bands are commonly used in physical therapy for injury recovery, assisting in gentle strength building. Stretching with resistance bands helps to improve flexibility and range of motion.

Bands have a smooth resistance curve, which makes them good for rehabilitation and people with joint problems.

6. Fun and Creative Workouts

Resistance bands can be used to target a variety of muscle groups, making them a versatile tool for exercise.

Bands can be looped, anchored, or used in different ways, making workouts engaging and enjoyable. Bands can be combined with free weight or bodyweight exercises for added intensity and variety.

Complete Shoulder Exercises With Band

As you saw above, many exercises engage both primary and secondary muscles. In order to build an all-around strong shoulder, you will need to hit all areas of the shoulder.

• For front delt, you can do exercises like band shoulder press, band front raise, single arm band front raise
• For lateral delt, do band lateral raise, one arm band lateral raise
• The rear delt, can be done with exercises like bent over band lateral raise, face pull, rear delt fly.
• The trap muscles can be done with exercises like band shrug and band upright row.

Resistance Band Beginner Shoulder Workout Plan

Exercise	Sets	Reps	Rest
Band Shoulder Press	3-4	10-12	90s
Front Cable raise	3-4	12-15	90s
Resistance Band Upright	3	12-15	90s
One Arm Band Lateral Raise	3	10-12	90s

Band Exercises For Shoulder Plan

Exercise	Sets	Reps	Rest
Band Overhead Press	3-4	8-10	60s
Resistance Band Lateral Raises	3-4	10-12	60s
Band Face Pulls	3	10-12	60s
Band Upright Row	3	10-12	60s

FAQs

Are resistance bands good for shoulders?

Yes, resistance bands are excellent for shoulders. They provide versatile and joint-friendly resistance. It also, allows you to effectively target all parts of the shoulder complex – front, lateral, and rear deltoids. They help to improve flexibility and range of motion in the shoulders.

How often should I do resistance band shoulder exercises?

It is recommended that you exercise 2-3 times a week and take a day off between sessions to let your muscles recover. Don’t work the same muscle group 2 days in a row.

Can I build muscle using just resistance bands?

Yes, you can build muscle using just resistance bands. Resistance bands are a versatile tool that can be used to target all major muscle groups. Bands provide progressive resistance to stimulate muscle growth. Focus on hypertrophy rep ranges and increase band tension over time.

Can resistance bands help with shoulder pain?

Yes, resistance bands can be beneficial for shoulder pain. Resistance band exercises can help in rehabilitating and strengthening the shoulder muscles, potentially reducing discomfort, when used correctly and under professional guidance.

Can I do these exercises if I’m a beginner?

Absolutely. Bands are great for beginners since you can start with lighter resistances and perfect form.

Conclusion

Shoulder exercises with resistance bands are a great way to strengthen and tone your shoulders. They are also a low-impact way to exercise, making them a good option for people with joint pain or injuries.

If you are new to resistance band exercises, it is important to start with a light resistance band and gradually increase the resistance as you get stronger. It is also important to use the bands correctly to avoid injury.

Be sure to consult a doctor or physical therapist before starting any new exercise program, especially if you have any health concerns.

We hope that this blog post has inspired you to try some band shoulder exercises.

References

• 1Fukunaga T, Fedge C, Tyler T, Mullaney M, Schmitt B, Orishimo K, McHugh M, Nicholas S. Band Pull-Apart Exercise: Effects of Movement Direction and Hand Position on Shoulder Muscle Activity. Int J Sports Phys Ther. 2022 Apr 2;17(3):400-408. doi: 10.26603/001c.33026. PMID: 35391860; PMCID: PMC8975561.
• Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.
• Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Int J Environ Res Public Health. 2020 Aug 19;17(17):6015. doi: 10.3390/ijerph17176015. PMID: 32824894; PMCID: PMC7503819.

Best Band Shoulder Exercises That You Can Do Anywhere