The Best Shoulder Exercises with Resistance Bands

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WHY SHOULDER EXERCISES WITH RESISTANCE BANDS ARE THE BEST WAY TO STRENGTHEN YOUR SHOULDERS?

Resistance bands allow you to strengthen your muscles while limiting the risk of injury. And believe me, being injured in the shoulders is no fun at all...

This is why this article "Best Shoulder Exercises with Resistance Bands" was created.

Shoulder Pain

They do? How is it possible? 🤔

Simply because a resistance band has a progressive resistance: the more you stretch it, the more the tension increases. Therefore, you can adapt the difficulty of a movement without ever having to face too much resistance at the beginning of the movement.

In addition, thanks to resistance bands, you can adjust the resistance much more easily than with weights. All you have to do is adapt the tension by moving yourself or by moving the anchor point of the resistance band.

Strengthen your shoulders: The rotator cuff

To stabilize your shoulders and prevent injury, it is not necessary to try to work the superficial muscles of your shoulders. These muscles that you work with exercises such as push-ups, side lifts, or posterior lifts, are superficial. Your superficial muscles are not primarily designed to hold your shoulders in place, but rather to move them in all anatomically possible directions.

If you want to know more about the rotator cuff, have a look at this article, which explains The Importance Of Strengthening Your Rotator Cuff


So what is it that I need to strengthen? My bones? 🤔

Haha! No, of course not! You're going to have to strengthen your deep muscles! There are four of them and they form a structure called the "rotator cuff".

 

The Best Shoulder Exercises with Resistance Bands:

I am now going to present you my best shoulder exercises with resistance bands to strengthen these shoulders muscles which constitute the "rotator cuff":

Here are your shoulder exercises with resistance bands:

  • Number of exercises per sets: 4
  • Number of sets to do: 4
  • Number of reps per exercise: 10
  • Rest between each set: 30 sec
  • Rest until next exercise: 15 sec

We will be hitting 4 exercises in total, each for 10 reps and repeating that 4 times. As I always say, if this isn't enough for you and you feel you need more, bump up the reps to 15 or 20 or simply add more sets. Do what is comfortable for you but gives you a good workout and good burn.

 

1 - Overhead Shoulders Press

Overhead Shoulders Press - Shoulder Exercise

  • Put your knees on the band(s) so that they do not move due to your body weight.
  • Do 10 reps of overhead shoulder press and try to keep your back straight.
  • Stop the negative phase (when your arms come down) when the resistance band is no longer taut.
  • Exhale as you bring your hands up (while your shoulders are working hard).
  • Breathe during the negative phase while controlling the descent.
  • Do 10 repetitions.

 

2 - Lateral Shoulders Raise

Lateral Shoulders Raise - Shoulders Exercise

  • Still knees on the resistance band(s), do some lateral shoulders raise keeping your back straight.
  • Stop the positive phase (when you raise your arms up) when the alignment arms/ground is parallel.
  • Stop the negative phase (when your arms come down) when the resistance band is no longer taut.
  • Exhale as you bring your hands up.
  • Breathe during the negative phase while controlling the descent.
  • Do 10 repetitions and more if you are feeling really good.

 

3 - Shoulders Raise

Shoulders Raise - Shoulder Exercises

  • Put your feet on the band(s).
  • Exchange the handles: take the right handle in your left hand and the left handle in your right hand.
  • Don't use your arms or anything to pull the band(s). Only use your shoulders to do this exercise.
  • Make small circles with your shoulders while keeping the bust straight.
  • Do 8 to 12 circles.

 

4 - Front Raise

Front Raise - Shoulders Exercises

  • Same as the first two exercises, put your knees on the resistance band(s) so that they do not move due to your body weight.
  • Do 20 front raises (10 for each arm).
  • Try to keep your arms stretched out as far as possible. Do not bend your arms for this exercise. It will reduce the benefits of this exercise.
  • Exhale as you bring each hand up.
  • Breathe during the negative phase while controlling the descent.

 

FINISH! GREAT JOB! 💪

 

If you don't have resistance bands for this workout, I recommend these:

 

That's the kit I use for any type of workout. I even bought two of them because I loved them so much! The resistance bands are very high quality and much cheaper than all the ones I could find at the competitors... For this price, you get the 5 elastic bands and the anchor system which is super practical to vary your exercises! 💪

Note: these exercises are very effective to strengthen your shoulders, you can apply it even if you do not practice weight training. You will be less likely to injure yourself in your daily movements. However, if you haven't started yet, I invite you to read my article which gives all the benefits of working out with resistance bands!

Images Sources:

@dabyy_s

Other Workouts:

For a resistance band chest workout, click on this link.

For a resistance band arms workout, click on this link.

For a resistance band abs workout, click on this link.

For a resistance band legs workout, click on this link.

For a resistance band back workout, click on this link.


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