Exercise Guide, Shoulders
shoulder exercises with bands

10 Unbeatable Shoulder Exercises with Bands

A resistance band is a convenient, effective way to do exercises for your shoulders. Because they are simple, they are accessible to all levels of fitness. 

You can easily add them to your current workouts or use them to create a new exercise regimen to add a challenge to your fitness program.

Shoulder exercises with bands can help strengthen your shoulders or rehabilitate them in the event of an injury. 

Before you start, ensure that you are good to go. If you have an injury you can’t exercise with, avoid these exercises. If you are a beginner, use lower resistance bands before moving on to a heavy resistance band. 

It’s recommended that you do one to three sets of eight to 15 reps unless your trainer, doctor, or physical therapist says otherwise. 

Here are ten resistance band shoulder exercises.

SHOULDER EXERCISES WITH BANDS

10 Unbeatable Shoulder Exercises with Bands

1. EXTERNAL SIDE ROTATION

This exercise targets the rotator cuff and is used for strengthening it. 

It is gentle yet effective. 

To do this exercise:

-Secure the band at waist height. 

-Stand three to four feet away from the door with the arm you’re exercising away from the place you’ve anchored the band. 

-Keep your forearm parallel to the floor and your upper arms perpendicular. Make sure your neck is straight, chest up, and stomach tight. 

-Rotate your arm out until it can’t go any further. 

-Keep the elbow of the arm you’re exercising tight by your side.

-Hold it, then return to starting position.

2. FRONT RAISE

This exercise strengthens your shoulders. It promotes better posture by drawing your shoulders down and elongating your spine.

To get the most out of it, engage your abs. 

To do this exercise:

-Stand in the middle of the band and hold one end in each hand. 

-Place your palms on your thighs. 

-Raise your arms in front of you until they reach shoulder height. 

-Pause, then slowly return to starting position. 

3. LATERAL RAISE

This targets the side shoulder, upper back, and core muscles. It helps improve shoulder mobility. 

It also spares the joints and works your deltoids like free weights. 

To do this exercise:

-Stand in the middle of the band.

-Hold the band in each hand with your palms facing inward. 

-Bend your elbows slightly as you raise your arms to the side. 

-Hold the position, with your arms slightly over your shoulders. 

-Slowly return to starting position. 

4. WALL CRAWL

This exercise is perfect for you if you’re recovering from a shoulder injury. It helps improve shoulder mobility. 

To do this exercise:

-Loop the resistance band around your forearms.

-Lean on the wall with your forearms shoulder-width apart. 

-Keep your shoulder blades down while you crawl your forearms up the wall until the band is at eye level. 

-Hold, then crawl back down to starting position. 

5. STANDING ROW

This exercise targets the large muscles of the back (latissimus dorsi) and the middle and lower trapezius (triangular muscles over the back of the neck and shoulders).

Bring your shoulders together as you finish the movement. Keep your neck relaxed. Do no slouch

-Anchor the resistance band around a secure object. 

-Hold a handle in each hand. 

-Keep your elbows bent and your forearms parallel to the floor. 

-Move your arms straight back to the side of your ribs. 

-Slowly return to starting position. 

6. SEATED HIGH ROW

This is a resistance band shoulder exercise that you do while seated. It targets the rear shoulder muscles. 

To do this exercise:

-Anchor the band to something, making it reach knee height. 

-Grip a handle in each hand and sit three to four feet away from the place you’ve secure the band. Make sure you’re facing it. 

-Keep your back straight, chest up, and head up. Hold your arms out in front of you parallel to the floor and your palms down.

-Pull back straight until your elbows are in line with your shoulders. Make sure your upper arm and forearm are at a 90-degree angle at the end of the movement. 

-Slowly return to starting position. 

7. REVERSE FLY

This exercise targets the muscles in the upper back and your shoulders. When doing this exercise, ensure you don’t arch your back. 

If you have trouble with your back, you can do this exercise while lying on a bench. 

To do this exercise:

-Anchor the band against something secure at chest height. 

-Grab a handle with each hand and stand three to four feet away from the anchor. 

-Bend your knees slightly while your chest remains flat and your head straight.

-Keep your arms out in front of you with your elbows at shoulder height, palms facing inward.

-Pull the handles back and around, moving your arms out from the front of your body to the side of your body. 

-Slowly return to starting position. Bend your elbows slightly as you pull back. 

8. PULL APART

This is one of the most versatile shoulder exercises with bands. It targets your rear shoulders and upper back and can correct and prevent rounded shoulders. It also helps improve mobility in the shoulders and posture. 

If you have a job or a frequent activity that causes you to hunch, this exercise is recommended for you. 

To do this exercise:

-Hold the band and extend your arms out in front of you.

-Straighten your spine and bend your elbows slightly. 

-Pull the band as far apart as you can.

-Draw your shoulder blades together.

-Hold then slowly return to starting position. 

9. INTERNAL DOWN ROTATION

This is one of the shoulder exercises with bands that can be used for strength training

To do this exercise:

-Secure the band above your head. 

-Grip a handle in each hand and stand about four feet facing away from where you’ve secured the band. 

-Bend your arms to your sides at a 90-degree angle with your upper arms parallel to the floor.

-Tighten your stomach and keep your chest and head up.

-Rotate your arms down until your forearms are parallel to the floor. Make sure your elbows remain even with your shoulders. 

10. FRONT SHOULDER RAISE WHILE LYING DOWN

This is one of the shoulder exercises with bands that are perfect for people with back injuries. It targets your front shoulder, and because you’re lying on the floor, it avoids spinal compression. 

To do this exercise:

-Anchor the band to the floor.

-Grab a handle in each hand with your palms facing down and lay on your back facing where you’ve secured the band. 

-Keep your feet flat on the floor, knees up, legs hip-width apart, and your arms between your legs palms down. 

-Raise your arms up and away from the anchor until your arms are directly above your chest. Keep your arms straight and keep your hands close together. 

-Return slowly to starting position. 

DO RESISTANCE BANDS ACTUALLY WORK?

Studies have found that resistance band exercises can help with muscle growth and toning. 

Further research also showed that using resistance bands increases flexibility, range of motion, and improving posture. 

More athletes are incorporating shoulder exercises with bands and other body parts for the benefits of dynamic stretching. 

TAKEAWAY

Shoulder exercises with bands are a safe, low-impact option with a low risk of injury.

Resistance bands become more resistant the more you stretch them. Exercises become more challenging as the band gets older; thus, you can better modify an exercise’s intensity. 

Make sure to stop any resistance band exercises if you experience any pain or discomfort. If you’re still healing from an injury, make sure you seek medical attention. 

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