Build Stronger Shoulders Anywhere with Resistance Bands

Primary Target Area

Posterior Deltoid, Rhomboids, Middle Trapezius, Lower Trapezius, Infraspinatus, Teres Minor

How to Perform

1. Stand tall with feet shoulder-width apart, holding a resistance band with an overhand grip, arms extended straight out in front of you at shoulder height.
2. Pull the band apart by moving your hands out to the sides in a horizontal arc while keeping your elbows locked or slightly soft.
3. Continue the movement until the band touches your mid-chest, focusing on aggressively squeezing your shoulder blades together at the end of the range of motion.
4. Resist the band's tension and slowly return your hands to the starting position, maintaining constant tension throughout the set.

Recommended Sets & Reps

3-4 sets of 15-25 reps. This exercise is primarily used for scapular health, postural correction, and shoulder stability; higher volume with controlled tempo is preferred over heavy resistance.

Primary Target Area

Anterior Deltoid, Lateral Deltoid, Triceps Brachii, Serratus Anterior, Upper Trapezius

How to Perform

1. Step 1: Stand on the center of a resistance band with feet shoulder-width apart, grabbing the handles or ends and bringing them to shoulder height with palms facing forward and elbows tucked slightly in front of the body.
2. Step 2: Press the band vertically toward the ceiling by fully extending your arms, exhaling as you overcome the increasing tension of the band.
3. Step 3: Pause briefly at the top of the movement with arms locked out, ensuring your core is braced and your spine remains neutral without arching the lower back.
4. Step 4: Lower the handles back to the starting position at shoulder height in a slow, controlled motion, resisting the band's pull during the descent.

Recommended Sets & Reps

3-4 sets of 12-15 reps for hypertrophy and muscular endurance. Because resistance increases at the top of the range, higher repetitions are effective for maintaining time under tension.

Primary Target Area

Lateral Deltoid (Primary), Anterior Deltoid, Posterior Deltoid, Trapezius (Upper), Supraspinatus

How to Perform

1. Stand in the center of a resistance band with your feet shoulder-width apart, holding the ends or handles at your sides with a neutral grip (palms facing your body).
2. Maintain a slight bend in the elbows and raise your arms out to the sides in a wide arc until they reach shoulder height, ensuring your hands do not rise above your elbows.
3. Hold the peak contraction for one second, focusing on squeezing the lateral deltoids while keeping your shoulder blades retracted and depressed (do not shrug).
4. Control the descent by slowly lowering your arms back to the starting position, maintaining tension on the band throughout the entire range of motion.

Recommended Sets & Reps

3-4 sets of 15-20 reps. High-repetition sets are ideal for this exercise to maximize metabolic stress and accommodate the ascending resistance profile of the band.