5 Resistance Band Exercises for shoulders (improve strength)
Looking to build shoulder strength? Resistance band training is the way to go! Using resistance bands to improve strength and stability for the shoulders is proven to not only be highly effective but can also be beginner-friendly and can assist with shoulder pain, as well as be used by high-performing athletes. That’s what makes resistance band training special.
To improve shoulder strength one must know the correct and most effective exercises to target all the major shoulder muscles such as the deltoids, trapezius, rotator cuffs, and more! Targeting these muscles with resistance bands not only helps build strength but also improves stability and balance coordination, making sure your shoulders strengthen within many areas.
In this article, we will go over the 5 most effective resistance band exercises that will help you strengthen and stabilize your shoulders for optimal performance
Benefits of Resistance Band Exercises for Shoulder Strength
Constant tension: Unlike free weights, resistance bands provide tension throughout the entire range of motion, maximizing the effectiveness of each rep
Improved stability: Resistance bands require you to stabilize your muscles and joints while performing exercises. This helps improve your overall stability and balance,
Targeted muscle: Resistance bands allow you to accurately target muscle groups, such as the deltoids, trapezius, and rotator cuffs, in your shoulders.
Convenience: Using resistance bands is not only affordable for anyone, but they can also be portable for when you travel!
Recovery: performing shoulder exercises with resistance bands is a great way to build upper body strength, this can help widely with avoiding and reducing shoulder pain.
What are the most effective resistance band exercises for shoulders?
1) Overhead/Shoulder Press
Muscles targeted: Deltoids, Trapezius, Triceps brachii
Here’s how to perform overhead/shoulder press using resistance bands:
Attach the resistance band to a secure object or simply stand on
Stand with your feet shoulder-width apart while holding the resistance band handles with an overhand grip
Now set your elbows up to shoulder height and press in an overhead direction with control
Slowly return to the starting position while maintaining control
Demonstration: The ONLY WAY to do The Banded Shoulder Press
2) Lateral Raises
Muscles targeted: Side Deltoid, Upper Trapezius, Serratus Anterior, Supraspinatus
Here’s how to perform lateral raises with resistance bands:
Stand with your feet shoulder-width apart and place the resistance band under your feet. Hold the handles of the resistance band with an overhand grip
Start with your arms by your sides, slightly bent at the elbows
lift your arms up and out to the sides until they are at shoulder level
Slowly lower your arms back to the starting position, maintaining control throughout the movement.
Demonstration: Banded lateral raise
3) Front Raises
Muscles targeted: Anterior Deltoid, Supraspinatus, Upper Trapezius, Triceps Brachii
Here’s how to perform front raises using resistance bands:
Stand with your feet hip-width apart and place the resistance band under your feet. Hold the handles of the resistance band with an overhand grip
Start with your arms to the side of your hips, slightly bent the elbows
lift your arms straight out in front of you until they are parallel to the shoulders
Slowly lower your arms back to the starting position, maintaining control
Demonstration: Banded Front Raise
4) Upright Rows
Muscles targeted: Rhomboids, levator scapulae, Upper Trapezius, Deltoids, Supraspinatus
Here’s how to do upright rows using resistance bands:
Stand on the resistance band, feet shoulder-width apart.
Hold the band with both hands, palms facing your body.
Lift the band towards your chin, making sure your elbows are pointing outwards. (Squeeze the shoulder blades)
Return to starting position at a moderate paste
Demonstration: Banded Upright Row
5) Bent Over Flys
Muscles targeted: Rhomboids, infraspinatus, rear deltoids, backside of shoulders.
Here’s how to perform bent-over flys with resistance bands:
step on the center of the resistance band with your feet hip-width apart.
Bend your knees slightly and bend forward towards the hips
Pull your hands upwards in a lateral direction (Squeeze the shoulder blades)
slowly return to the starting position and repeat
Demonstration: Shoulders/Back: Resistance Band Bent Over Fly
Q&A
Can resistance band exercises help improve posture?
Yes, resistance band exercises can help improve posture by strengthening the muscle joints that support the alignment of the shoulders.
How can resistance bands be used to prevent shoulder injuries?
Absolutely! Resistance band workouts can help prevent shoulder injuries because when performed over time, it can lead to better joint stability, making it less likely to experience misalignment or imbalances.
Can resistance band exercises target all parts of the shoulder?
Yes, Anyone can perform various shoulder exercises using bands that target the deltoids, rotator cuff muscles, shoulder blades, muscle joints, and more! Exercises can be adjusted to focus on just about all areas.
Conclusion
Building shoulder strength is important for many reasons such as posture alignment, joint health, and athletic performance. Many people think they need expensive equipment in order to build strong healthy shoulders, but that’s simply not true.
Understanding that building shoulder strength with simple and affordable equipment like resistance bands will be the first step in taking action for beginners, later down the road you can begin to include weighted exercises to improve muscle mass in the shoulder muscles. Make sure you focus on proper form and technique to maximize the effectiveness of each shoulder exercise.
When doing these exercises, you must continue to stay consistent with your shoulder workouts for best results, and in a short amount of time you may be able to advance in more difficult shoulder workouts such as pike push-ups or handstands!