Resistance Band Shoulder Exercises

You can use resistance bands to increase your shoulder muscle. Learn how to perform the greatest shoulder-focused resistance band exercises.

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Banded Dislocate

• Hold a Resistance Band as wide as possible.
• Keeping a slight bend in your elbow, slowly draw the band over your head and down your back.
• Reverse the movement to complete one rep.

GET GOOD FORM: Don’t overarch your lower back and make sure to keep your elbows slightly bent throughout the exercise.

From: Dynamic Stretching – How Well Can You Move?

External Rotation

• Attach a resistance band to a power cage.
• Hold onto the other end of a resistance band, thumb pointing out.
• Pull the band away from the cage, keeping the rest of your body still.

VARIATION: You can also perform this by holding the band with both hands.

From: Best Shoulder Exercises Using Resistance Bands

Face Pull

• Tie a resistance band to a power rack at forehead height.
• Hold the other end of the loop in both hands and walk a few steps backwards.
• Pull the band towards your forehead. Pull with your elbows, not your hands.

TOP TIP: Face pulls are best as a low weight, high rep exercise.

From: Develop Your Delts – Full Shoulder Workout

Overhead Shrug

• Hold a resistance band above your head, with your arms wide.
• Keeping the band tight, shrug your shoulders towards your ears.

GET GOOD FORM: Engage your core and tighten your shoulder blades.

From: Build Shoulder Strength with Overhead Shrugs

Pass Through Stretch

• Place your thumbs in either end of a Resistance Band.
• With your arms wide apart, starting at hip height, pull the band behind your head.
• Continue until you reach the back of your hips, then reverse the movement.

MUTLIPLE MUSCLES: This exercise also opens your chest.

From: Best Shoulder Exercises Using Resistance Bands

Standing Shoulder Press

• Stand on the inside of a resistance band, with your feet hip width apart, holding the band at shoulder height.
• Press the band overhead until your arms are straight.
• Lower the band back to shoulder height.

WHY IT WORKS: Pushing against the resistance band enhances your shoulder stability.

From: Full Body Resistance Band Workout

Y Flye

• Tie a resistance band around an anchor.
• Hold the other end of the band, hands straight in front of you and shoulder width apart.
• Lift your arms up and back to form a Y shape before returning to the start.

GET GOOD FORM: Keep your thumbs pointing inwards, at a slight angle.

From: Best Shoulder Exercises Using Resistance Bands

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