Top 9 Resistance Band Shoulder Exercises That Can Improve Mobility And Stability

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Resistance band shoulder exercises can be as good as training with free weights and can help add strength and mass to your muscles.

Training with weights can put a lot of stress on your joints. That could lead to weaknesses in your joints in some cases. You may have to look for other means to build and strengthen your shoulder muscles.

Resistance band shoulder exercises could be a good alternative for exercisers and lifters looking to take their free weight strength training exercises in a different direction.

Resistance bands are inexpensive, versatile, and portable, making them accessible to many exercisers. You can even take them on vacation.

Resistance band shoulder exercises can give results similar to working with free weights but are simple. Thus exercisers of different fitness levels can easily incorporate them into their training regimes.

Resistance band shoulder exercises are also adaptable. Thus you can use them to support or replace your strength training regimen.

Best Resistance Band Shoulder Exercises for Improved Mobility And Stability

Resistance band shoulder exercises can help target difficult-to-access muscles such as the rotator cuff, helping to improve stability and mobility.

Below are some top resistance band shoulder exercises to consider for your strength training and muscle-building regimen.

As the title implies, you will need resistance bands for all the exercises discussed below

Banded Lateral Raise

The banded lateral raise, a variation of the dumbbell lateral raise, is one of the best resistance band shoulder exercises for strengthening the upper body muscles, especially those in the shoulders.

The exercises use bands instead of dumbbells for resistance to help target and strengthen the shoulder muscles.

The banded lateral raise are some of the best resistance band shoulder exercises for isolating and working the side shoulders or lateral deltoids without the momentum and stress you get from free weights.

Steps to follow

• Stand upright with one or both feet on the resistance band. Keep feet at shoulder width.
• Grasp the ends of the band in each hand with palms facing each other and by your sides.
• Inhale and raise your arms sideways until they are at shoulder height with arms fully stretched and palms facing down.
• Slowly lower your arms back to your starting position in a controlled manner.
• Repeat 8-12 reps for a set and 3-4 sets to complete a session

Shoulder Press With Bands

The banded shoulder press targets upper body muscles, including the shoulders, traps, and triceps. It will also target the core muscles.

Steps to follow

• Stand upright with both feet on the resistance band. Keep your feet at shoulder width.
• Using a pronated grip, bring the band to shoulder height. Keep your hands more than shoulder-width apart
• Inhale, extend your elbows and press the band overhead.
• Return to your starting position in a slow and controlled manner.
• Repeat 8-12 reps per set and 3-4 sets in a session

Banded Upright Row

The banded upright row supplies continuous tension during the movement to help maximize the resistance to the muscles.

They are some of the best resistance band shoulder exercises for working and strengthening the shoulders and other upper body muscles, including traps, biceps, and upper back.

Using a resistance band instead of s barbell for the upright row reduces the risk of injury to the rotator cuffs. Thus the exercise is one of the best resistance band shoulder exercises with low risk to your joints.

Steps to follow

• Stand upright on the resistance band with feet at shoulder width.
• Inhale and pull the resistance band toward your chest, ensuring you flare out your elbows to keep them at the same height as your palm.
• Pause for 1-2 seconds and lower your arms to your starting position slowly and under control.
• Repeat 8-12 reps to make a set and 3-4 sets per session.

Banded Bent Over Reverse Fly

The reverse fly is one of the popular exercises for working the rear shoulders and upper back muscles.

Using a resistance band instead of dumbbells helps reduce the stress on your muscles and the risk of injury.

The banded bent over reverse fly is some of the best resistance band shoulder exercises for targeting the posterior deltoids and improving balance and posture.

The banded bent over reverse fly exercise can benefit those who spend long hours sitting.

A resistance band with stirrups or handles will be ideal for the exercise.

Steps to follow

• Stand with both feet on the resistance band. Keep your feet at shoulder width.
• Stretch across with your right hand and grasp the handle on your left side.
• Do the same with your left hand and grasp the handle on your right side. The band should cross in front of you.
• Bend your knees and hinge slightly at the hips, ensuring your spine is neutral and straight. Maintain this position throughout the movement.
• Pull the handles upward and sideways until your arms are level or above chest height. Pull your shoulder blades together and hold for a few seconds.
• Slowly return to your starting position.
• Repeat 8-12 reps and 3-4 sets in a session.

Banded Face Pull

Face pulls are great for working the posterior deltoids. You will usually need a cable machine for the exercises.

The banded face pull allows you to target the same posterior deltoids with a resistance band.

Thus the banded face pulls are some of the best resistance band shoulder exercises at home for isolating and strengthening the rear deltoids of the shoulders. They can help build shoulder strength and correct muscular imbalances.

You can include them in your upper body strength training to boost shoulder health and mobility.

Steps to follow

• Anchor the resistance band at a point higher than your height.
• Grasp the ends of the resistance band and take a split stance with arms fully stretched.
• Inhale, engage your abs and pull the band as close as possible to your face. Keep your elbows high and wide.
• Return to your starting position slowly and in a controlled manner
• Repeat 8-12 reps for a set and 3-4 sets per session.

Banded Internal Rotation

The banded internal side rotation gently works and strengthens the rotator cuffs and is one of the best resistance band shoulder exercises for those with shoulder issues.

Steps to follow

• Secure the resistance band to an anchor point at waist height and attach both ends to one handle.
• Grap the handle in one hand and stand about 3-4 feet from the anchor point. The anchor point should be on your side, and the arm closest to the anchor point should hold the handle.
• Flex the elbows of the active hand to 90 degrees, making the lower arm roughly parallel to the floor.
• Rotate your arms in an arc and pull the handle until it touches your body, ensuring your upper arm stays still with your elbow close to your torso.
• Return slowly to your starting position.
• Repeat 8-12 reps to make a set and 3-4 sets to finish a session.

3-D Band pull-apart

The 3-D band pull-apart is one of the best warm-up resistance band shoulder exercises that target upper body muscles, including the rear delts of the shoulder, traps, and upper back.

Steps to follow

• Stand upright on the resistance band with feet at shoulder width.
• Grasp the band with a pronated grip, ensuring your thumbs point toward each other. Keep your palms shoulder-width apart.
• Inhale, lift the band to shoulder height with arms fully stretched and pointing forward.
• Contract your rear delts and pull the band apart, stretching your arms sideways. Ensure your elbows remain locked throughout.
• Return your arms to your starting position, following the same pattern.
• Repeat 8-12 reps for a set and 3-4 sets to complete a session.

Banded External Rotation

The banded external rotation gently works the rotator cuff muscles and is one of the most effective resistance band shoulder exercises for rehabilitation.

Steps to follow

• Secure the resistance band to an anchor at waist height and attach both ends to a handle.
• Stand about 3-4 feet from the anchor point with your side toward the resistance band.
• Your active hand should be the furthermost from the handle.
• Reach across and grasp the handle with the furthermost hand.
• Keep your head straight, chest up, feet at shoulder width, and the lower arm of the active hand parallel to the floor.
• Rotate your arm as far as possible to the side of the active hand in an arch, ensuring your upper arm remain still with your elbows close to your torso.
• Return slowly to your starting position in a controlled manner.
• Repeat 8-12 reps per set and 3-4 sets each session.

Banded Front Raise

The banded front raise is one of the resistance band shoulder exercises for strengthening the anterior deltoids of the shoulders.

Steps to follow

• Stand upright with the resistance band under your feet and grab the handles in each hand.
• Keep your elbows locked and raise your arms and the handles to shoulder height. Do not swing or rock backward when doing the movement.
• Pause and slowly return to your starting position.
• Repeat 8-12 reps for a set and 3-4 sets per session.

Final words from LiveLIfe

Resistance band shoulder exercises are some of the safest ways to work and strengthen your upper body muscles, especially your shoulders.

They are versatile and can be good alternatives for those with shoulder issues.

Resistance band shoulder exercises can help the rehabilitation of rotator cuffs, making them popular in many shoulder rehab centers.

You can add them to your current training regimen to spice things up or create new training routines with them.

Resistance band shoulder exercises have many benefits, including stimulating growth in your upper body muscles and strengthening your joints, and are worth considering.