by James - This article may contain affiliate links.
Resistance bands are great to use in exercises to build bigger shoulders, and they are especially significant to help rehabilitate your shoulder from an injury and build strength. In addition, resistance bands are easy to use in various exercises. This is why we will look at 12 shoulder resistance bands exercises for building big shoulders in this post.
You can do many exercises with resistance bands to help build your shoulders. You can easily do front raises, shoulder presses, lateral raises, and a shrug. Resistance bands are a cheap alternative for at-home exercises, and professionals also recommend them. Using resistance bands also helps to strengthen rotator cuffs and the entire shoulder.
You can also adjust several exercises to use resistance bands instead of free weights.
Resistance bands are a friendlier alternative to building your shoulder strength and are easier to start with before moving onto heavy weights.
The 12 shoulder resistance bands exercises for building big shoulders are:
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- Front Raises
- Shoulder Press
- Lateral Raises
- Shrug
- Upright Row
- Kneeling Superman
- Pull-Apart
- Overhead pull apart
- Lunge lift
- Reverse Fly
- Squat Press
- Band Dislocates
Resistance bands are incredible to incorporate into your routine because, unlike free weights, you can increase your strength with the same piece of equipment.
The more you pull a resistance band, the more resistance there is and the more muscle you build.
In a hurry to see recommended resistance bands and mats to help you with your exercise? See the products below.
Contents
1. Front Raises
A front raise is relatively self-explanatory.
To do one effectively, use a loop resistance band and ensure that the one you are using is a resistance that is to your level – not too tight and not too loose.
Place the loop underneath your feet, and stand a shoulder-length apart.
Hold onto the other end of the resistance band and lift upwards – as if you are raising your hands over your head.
Make sure that you do not shrug your shoulders while doing this movement.
You can repeat this for three to five sets of twelve reps.
2. Shoulder Press
Transitioning from the upright row and front raise position into the shoulder press is easy.
While standing inside the loop resistance band, hold onto each end of the resistance band with your hands facing upwards and your wrists facing inwards.
Bring the resistance band to your chest, and lift it over your head, fully extending your arms.
Once your elbows are locked, hold them in this position for a few seconds, and then slowly return your arms to your chest.
Remember to keep your posture straight and focus on your breathing. You can repeat this exercise for three to five sets for twelve reps.
See more in our post Back And Shoulder Workouts Home.
3. Lateral Raises
Hook a resistance band to your left foot while standing straight, and hold onto the other end with your left hand, or vice versa.
Hold the resistance band in a fist with your palm facing toward the floor.
Start by holding the resistance band close to your body, and pull it with a straight arm over your head.
Be sure not to bend your arm throughout this exercise.
Stop lifting when the resistance band is the same level as your head and keep this position for two seconds before returning to the first position.
Check that your posture is correct throughout this exercise, and consciously think about your shoulder muscles to connect your mind to your muscles.
Here are some great resistance bands to do this exercise.
4. Shrug
Place the resistance band under your feet. Hold onto the sides of the resistance bands as if they are handles.
Do not place your feet inside the loop, but stand over the middle of the resistance band.
Relax your arms and shoulders, shrug your shoulders as high as possible and hold them in this position for 2 to 3 seconds, and then relax your arms again.
You will feel the contraction in your trapezius muscles.
Again, repeat this exercise for three to five sets for twelve reps.
To increase the difficulty, you can move to a stronger resistance band.
5. Upright Row
The Upright Row is equally as easy to do as a front raise, and you can do it immediately after completing your front raise set.
Stand in a loop resistance band, with your legs a shoulders length apart.
Hold onto the other end of the resistance band with your hands facing up and your wrists towards yourself.
You then lift the resistance band towards your face, towards the top of your head, while keeping your elbows high.
You must ensure your posture is straight throughout this movement. You can repeat this for three to five sets, for twelve reps.
Here are our top three recommended loop bands for this exercise.
6. Kneeling Superman
You will want to use a yoga mat or a towel for the kneeling superman.
Please see our recommended yoga mats below if you wish to buy one.
Hook the resistance band onto your right leg and left arm, or vice versa, and then get onto all fours.
You will then balance on the arm without the resistance band and extend the arm and leg with the resistance band outwards.
Lift your leg and arm as high as possible, and stretch the resistance band as far as it goes between your body.
You will need to feel the stretch throughout your back, and once you have reached the top position, you must hold this position for a few seconds.
It would help if you repeated this exercise on the opposite side of your body.
7. Pull-Apart
In an upright standing position, hold the resistance band between your hands.
Ensure the resistance band is between your hands, and keep it horizontal.
Your arms should be horizontal to your chest throughout the exercise.
Pull your hands away slowly from each other while holding tightly onto the resistance band.
Then, for a more challenging workout, you can hold your hands together on the resistance band, increasing the resistance.
Pull the band as far as possible, and hold this position for a few seconds. Ensure that you are squeezing your shoulder blades together throughout the exercise.
8. Overhead Pull Apart
Like the standard pull apart, stand upright and focus on your posture.
Place your hands approximately a shoulder-width apart with the resistance band in your hands. Holding your hands further apart or closer together will change the resistance level.
Lift your hands above your head, and pull your hands apart, bringing your hands horizontally across from your ears and palms facing down. Bring your hands as far down to your side without bending them as possible.
Once your hands are as low as you can bring them, hold them in this position for a moment, and then slowly bring them back over to the top of your head.
9. Lunge Lift
Credit: Big Band Training
Place the resistance band onto your right foot, and hold the other end in your hands with your palms facing downwards.
Next, step forward into a lunge position with the foot inside the resistance band and simultaneously lift the resistance band over your head.
Ensure that your arms are straight throughout the entirety of the exercise. Maintain a straight posture with your shoulders back.
Switch to the other when you have completed your sets on one leg to ensure you equally train both.
10. Reverse Fly
Like the shrug position, stand with the resistance band underneath your feet while holding both ends.
Bend your waist slightly, but ensure that your shoulders are back and your posture is straight.
Your posture is crucial to ensure that you do not injure yourself. Your elbows will need to be slightly bent.
Lift the resistance band while keeping your arms in the same position.
Hold your arms in this position for a few seconds before slowly returning your arms next to your sides again.
Throughout the movement, ensure that you squeeze your shoulder blades together.
11. Squat Press
Credit: My Fitness Pal
Place the looped resistance band under your feet, and criss-cross it before placing the other end in your hands with the palm of your hands facing upwards.
Squat in the standard squat position, with the resistance band at chest level.
Raise your arms over your head as you lift from the squat position.
When your arms are straight, hold this position for a few seconds before returning to the squat position and bringing your arms back to chest level.
12. Band Dislocates
Hold the resistance band in each hand behind your back in an upright standing position.
Ensure that your palms are facing outwards, with your fists facing down.
The tighter you hold the resistance band, the more resistance you will experience.
Pull your hands apart while keeping your arms straight. Ensure that your posture remains straight throughout the exercise, and keep your shoulders in a neutral position.
Once you have stretched your arms out as far as possible, hold them in this movement for two seconds, and then bring your arms slowly back to step one.
Conclusion
Shoulder resistance bands exercises are important for your workout routine if you want to be well-built.
They are also an affordable alternative to free weights and are great to ensure that your shoulder recovers from an injury and strengthens.
You can build big shoulders simply with resistance bands. You can also use Shoulder Workout Machines to help you build bigger shoulders.
However, resistance bands further help build your shoulder muscles while helping you develop your mobility.
You can fix resistance bands in a set position and don’t need to work against gravity to build muscles.
Resistance bands exercises are great for people with less muscle mass who are anxious to use weights.
Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API
