What Experts Want You to Know About Resistance Band Shoulder Exercises

So, you’re not super into lifting weights but want to improve upper-body strength and range of motion. Adding resistance band shoulder exercises will help get you there. Using resistance bands works similarly to free weights, using repetition and tension to build muscle and flexibility. The bands themselves may also be easier than a set of dumbbells to both grip and stow in a gym bag, says Alex Germano, P.T., D.P.T., G.C.S., CF-L2., a physical therapist and clinician with FOX Rehabilitation.

Unlike free weights, however, resistance bands offer constant tension throughout shoulder movements, explains Josh York, C.P.T., a personal trainer and CEO and founder of GYMGUYZ. “This helps to activate muscles that might not typically be engaged during free weight workouts, which creates a more balanced and effective workout,” he adds.

Meet the experts: Alex Germano, P.T., D.P.T., G.C.S., CF-L2., a physical therapist and clinician with FOX Rehabilitation; Josh York, C.P.T., a personal trainer and CEO and founder of GYMGUYZ

Best of all, many resistance band moves are pretty easy to pick up on. When you do, York says to remember one thing: “Focus on slow and controlled movements,” he advises. “Shoulders are delicate and not very stable, so it’s important to avoid straining them. Proper posture is key, and remember to keep your core engaged and avoid rounding your shoulders and overextending.”

Ahead, find expert-recommended shoulder resistance band exercises to boost mobility and build strength.

Lat pull-down

“This exercise targets one of the largest shoulder extensors, which affects the movement where you would press your arm behind you,” Germano explains. She adds that it’s a great exercise for stronger back muscles, improved posture, and general shoulder health.

1. Attach your band to a mount or piece of equipment at a point above your head.
   

2. With your feet together, hold one end in both hands, palms facing down.

3. Pull the band down and back.

4. Repeat.

Band pull-apart

“This exercise targets upper back muscles such as the rhomboids, rear deltoids, and middle trap,” says Germano. “This is a wonderful exercise to work on postural strength, helping to manage middle back discomfort and pain, and improve shoulder health. It’s also great to perform after sitting for long periods of time.”

1. With your arms straight out in front of you, hold an end of the band in each hand.

2. Lengthen your spine and keep your elbows slightly bent.

3. Pull the band apart as far as you can, drawing your shoulder blades together.

4. Hold this position for a few seconds.

5. Slowly return to the starting position.

6. Repeat.

Forward raise

“This exercise works on your front deltoid, an important muscle used when lifting your arm overhead,” Germano says.

1. Stand firmly in one end of your loop band, or in the middle of a handled band.

2. With hands hip-distance apart, hold the other end of the band with palms facing down.

3. Lift the band up and out.

4. Repeat.

90-90 to overhead press

“This compound movement first works on the upper back and scapular muscles that can impact posture, then works on shoulder rotation to help strengthen the rotator cuff,” Germano explains. “Finally, the movement ends overhead to work on shoulder flexion, which requires a synchronous activation of muscles around the shoulder joint.”

1. Attach your band to a mount or piece of equipment at a point parallel with your waist.

2. Holding one end in both hands, palms facing the floor, pull straight back with your elbows at a 90-degree angle.

3. From that position, raise your forearms to create another 90-degree angle.

4. Then, with forearms raised, push up toward the sky.

5. Lower your arms back into a cactus shape.

6. Then lower your forearms to be parallel with the ground.

7. Push forward with both arms.

8. Repeat steps 2 through 7.

Lateral raise

“This exercise primarily uses your lateral deltoid and works on lifting the arm out to the side,” says Germano. “This is an often neglected movement and can help with balancing strength in the shoulder.”

1. Stand firmly on one end of your resistance band so it doesn’t move.

2. Point the remainder of the band toward your right side.

3. Use your right hand to pick up the end of the band, and slowly raise your arm to shoulder level.

4. Repeat six to 10 times, then switch sides.

Upright row

“This exercise works on a few of the deltoid muscles in the front of the shoulders as well as the upper trapezius muscles,” explains Germano, which are important for upper body and extremity strength “and can be neglected,” she says. Shoulder pain is often blamed on tight traps, but they usually need to be strengthened rather than stretched, she explains. “This exercise can target those muscles more specifically to help improve shoulder and neck health,” she says.

1. If you’re using a loop resistance band, place your feet in one end of the loop. If you’re using a handled band, place your feet in the middle.

2. Twist the band into an X or hourglass shape.

3. Holding the free end (or handles) of the band with your palms facing down, pull up to shoulder level.

4. Lower your arms back down with control.

5. Repeat.

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