You don’t need free weights to get in a great strength-training session. All you need is a set of resistance bands to really work your shoulders.
Strength training using resistance bands allows you to keep constant tension on your shoulder muscles throughout the moves, which challenges them a bit differently. Adding a resistance band to a dumbbell workout is a great way to mix it up and give your muscles a little more variety.
You will find there are so many different exercises that you can do with them. Your workouts will never get old and you can keep your shoulders guessing.
Tips for shoulder exercises with resistance bands
Keep these tips in mind as you add them into your resistance band shoulder workout.
Don’t swing. Keep your body in a fixed position and don’t start swinging with your back. If you have problems doing an exercise you might want to switch to a lighter band.
Time under tension. Don’t just do your reps as fast as you can, you need to put your muscles under tension long enough to get the best results. Squeeze at the top of the movement and hold for a second there before slowly returning to the bottom instead of “letting go” quickly. This will help with muscle growth.
Pick the right resistance. Start at an easy level and work your way up to more resistance as your strength increases. Make sure using a band that allows you to practice good form.
Resistance Band Shoulder Workout
Try this 5-exercise routine with 5 sets of 12-15 repetitions each is more than enough to work your shoulders.
Shoulder press – Stand with your feet shoulder-width apart, place one end of the band under your right foot and hold the other end in your right hand. Extend your arm upward so that it is elevated over your head before returning back to the start.
Muscles worked: anterior deltoid (front of the shoulder), triceps, pecs
Upright row – Stand in the middle of the band with it under the arches of your feet. Hold both handles in an overhand grip so they are level with your upper thigh in front of your body. Raise your hands upward to your collarbone so that your elbows and arms are parallel with the floor. Slowly lower your arms to the starting position.
Muscles worked: deltoids, trapezius, upper back
Single-arm lateral raise – Place one end of the band under your right foot and hold the other end in your right hand. Raise your right arm straight out from your side until it is shoulder level. Repeat total reps and then switch to the left with the band under the left foot and handle in the left hand.
Muscles worked: medial deltoid
TIP: For a little bit more of a challenge to this unilateral exercise, you can hold one handle in your left hand in an extended rise position with your arm at shoulder level and raise your right arm up and down for the set number of reps. Then switch.
Front raise – Stand with your feet should width apart with the center of the band under the arches of your feet for the starting position. Hold both handles in an overhand grip with your arms down by your sides. Keeping your arms locked straight at the elbow, raise your arms in front of you until they are parallel to the ground. When you reach the full extent of the movement, return your arms slowly to the start position, keeping full control of the band at all times.
Muscles worked: anterior deltoid (front of your shoulders), lateral deltoid (side of the shoulders), serratus anterior, biceps
Face pulls – Find a sturdy object to wrap the band around at shoulder height. Hold a handle in each hand and pull squeezing your shoulder blades together.
Muscles worked: rear deltoids, rhomboids, middle trapezius
What are the benefits of using resistance bands?
This flexible workout tool has many benefits to take your workout up a notch.
You can workout anywhere
You need very little space and the bands are the equipment themselves. Use them in a small space, take them to the gym or use them at home.
Increased muscle tension
Resistance bands become more resistant as you stretch them. This makes the exercises more difficult as the bands get stretched. This way, it’s easy to modify the intensity of a movement. You can modify the resistance level to suit your individual needs.
Portable, inexpensive, and easy to use
They are portable, convenient and inexpensive. You can conveniently carry a set of resistance bands with you when you’re on the go or traveling.
Lower risk of injury
Resistance band exercises help improve flexibility, boost function, and correct muscle imbalance. Plus, they help to relieve shoulder pain, especially following an injury or shoulder surgery, so you can go about your day in greater comfort.
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Do you use resistance band shoulder exercises in your workout routine?