logo

Band Exercises for Shoulders

Use the choice of band exercises featured below if you are looking to strengthen the muscles located in your shoulders.

Specifically, these band exercises will help you target your inner, outer and/or rear deltoid muscles.

Band Front Deltoid Raise

Band Front Deltoid Raise
  • Secure the band low behind you and grab the handles with your hands on each sides of your thighs, palms facing each other.

  • Pull the handles up until your arms are parallel to the floor and allow them to slowly return after a short pause.

  • Keep your arms extended (or close to it) throughout.

Band Front Deltoid Raise - Alternating

Band Front Deltoid Raise - Alternating
  • Secure the band low in front of you and grab the handles with your hands in front of your thighs, palms facing down.

  • Pull one handle up at a time until your arm is parallel to the floor and allow it to slowly return while you pull up the other handle.

  • Keep your arms extended (or close to it) throughout.

Band Lateral Deltoid Raise

Band Lateral Deltoid Raise
  • Secure the band underneath your feet and grab the handles with your hands on each sides of your thighs, palms facing each other.

  • Pull the handles out and up until your arms are parallel to the floor and allow them to slowly return after a short pause.

  • Keep your arms extended (or close to it) throughout.

Band Lateral Deltoid Raise - One-Arm

Band Lateral Deltoid Raise - One-Arm
  • Secure the band low on your side and grab one handle with the hand furthest from it in front of your thighs, plam facing you.

  • Pull the handle out and up until your arm is parallel to the floor and allow it to slowly return after a short pause.

  • Keep your arm extended (or close to it) throughout.

Band Rear Deltoid Raise

Band Rear Deltoid Raise
  • Secure the band low on your side and grab one handle with the hand furthest from it in front of your thighs, plam facing you.

  • Pull the handle out and up until your hand reaches your head level and allow it to slowly return after a short pause.

  • Keep your arm extended (or close to it) throughout.

Band Shoulder Press

Band Shoulder Press
  • Secure the band underneath your feet and grab the handles with your hands over your shoulders, elbows bent and plams facing forward.

  • Push the handles straight up until your arms are close to being fully extended and allow them to slowly return after a short pause.

  • Keep your feet solidly in place throughout.

Band Shoulder Press - Forward

Band Shoulder Press - Forward
  • Secure the band underneath your feet and grab the handles with your hands over your shoulders, elbows bent and plams facing forward.

  • Push the handles up and forward until your arms are close to being fully extended and allow them to slowly return after a short pause.

  • Keep your feet solidly in place throughout.

Band Band Shoulder Rotation - Internal

Band Band Shoulder Rotation - Internal
  • Secure the band at medium height on your side and grab the handle with the hand closest to it in front of you, upper arm pressed against your abdomen and elbow bent.

  • Pull the handle in towards your abdomen and allow it to slowly return after a short pause.

  • Keep your upper arm pressed against your abdomen and elbow bent throughout.

Band Shoulder Rotation - External

Band Shoulder Rotation - External
  • Secure the band at medium height on your side and grab the handle with the hand furthest from it in front of you, upper arm pressed against your abdomen and elbow bent.

  • Pull the handle out away from your abdomen and allow it to slowly return after a short pause.

  • Keep your upper arm and the angle in your elbow still throughout.

Band Shoulder Rotation - External

Band Shoulder Rotation - External
  • Secure the band under an elevated foot while lying on your back and hold the handles with your hands above your shoulders, elbows bent at 90 degree and palms facing your foot.

  • Pull the handles in until your forearms join your upper arms in touching the ground and allow them to slowly return after a short pause.

  • Keep your upper arm and the angle in your elbow still throughout.