Resistance Band Shoulder Workout (7 Exercises!)

I’m excited to share with you an amazing resistance band shoulder workout you can do at home.

The workout includes 7 exercises you can do with just one resistance band.

I’ve previously published a great shoulder workout to fix rounded shoulders. And I wanted to share another workout using an elastic resistance band.

Resistance bands are a fantastic tool to strengthen your shoulders, restore posture as well as promote muscle tone and strength. 

Resistance bands challenge your muscles in a different way.

First of all, you can adjust the band tightness to change the intensity and make any exercise more challenging. 

And here’s how they differ from free weights to provide more challenge…

When you’re pushing a dumbbell overhead, for example, the easiest part of the exercise is usually when you reach the top.

When performing the dumbbell curls exercise, when you reach the top of the exercise (the middle part), that’s the easiest part. 

On the other hand, the top part is the most challenging when using elastic bands. It’s important to keep challenging your body in different ways. 

Whether you have a loop band or a normal resistance band, anchor it to a stable chair or table leg.

You can also anchor it to a heavy dumbbell or any other piece of furniture that’s stable enough.

When using the resistance bands, aim for higher repetitions. I usually like to aim for 12-15 repetitions.

As always, I have the full workout video below, as well as the workout breakdown with images below the video.

Make sure to read them as I’ve included some important tips.

7 Resistance Band Shoulder Exercises

Resistance Band Shoulder Workout (7 Exercises!)

Resistance Band Workout Breakdown

Draw The Sword

draw the sword shoulder exercise

Make sure you’re using your back muscles when initiating the movement. Stretch your arm out so you’re not compensating with your biceps instead of the back shoulder muscles.

When you’re going down, don’t release the tension. Repeat for a few more repetitions.

Shoulder External Rotations

shoulder external rotation

This is a great exercise to strengthen the shoulder joint muscle stabilizers (rotator cuff) as well as to restore proper posture. Make sure you keep the elbow close to your body.

If the band is very tight just move closer in to reduce tension. Slowly move your arm back in.

Row To External Rotation

shoulder external rotation and row

This is an amazing shoulder strengthening exercise. We’re merging two exercises that would be hard to do using a dumbbell.

The band makes this combo safe on the joints because it won’t add pressure or load on the spine.

As always make sure you’re pulling the band with your shoulder, and from there, keep your shoulder stable and rotate out.

Row To External Rotation To Press

shoulder external rotation and row
External rotation to press

The next exercise is going to be a combination of 3 shoulder exercises. We’re adding the press movement to the previous exercise.

We’re really challenging the shoulder muscles here but we’re doing it safely. Adding the external rotation activates the shoulder stabilizers making this combo very safe to do.

Lateral Shoulder Raises

shoulder lateral raises

I absolutely love doing this exercise with both a dumbbell and the resistance band. The difference when using the band is: It’s safer on the lower back to keep your arm straight.

You can lift higher up. And you can also pause at the top of the movement for a few seconds to increase time under tension safely.

When doing this exercise with a dumbbell, you want to bend at the elbow to reduce pressure on the lower back and you instead of pausing at the top, you’ll want to slowly release down.

Shoudler Front Raises

resistance band shoudler anterior raises

This exercise will work the anterior deltoid. Keep your back stable by tightening your core. Pull the band forward and again pause at the top for a few seconds. Focus on the contraction and slowly release. Alternate between each side with minimal rest.

Rear Delt Rotations

shoulder rear delt strengthener

The last exercise will work the rear deltoit. As you pull the band backward, externally rotate your arm. The rear deltoid extends and externally rotates the arm, so we want to use the band to add resistance as we move the arm in those ranges of motion.

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Coach Sofia