Resistance bands

Resistance Band Shoulder Workout

Shoulders respond to bands better than almost any other muscle group, because so much of what a healthy shoulder needs is light, high-rep work at the end range — rotations, pull-aparts, face pulls. These are awkward with dumbbells and natural with a band.

The session · 5 exercises
  1. 1

    Band Overhead Press

    3 × 12–20

    Shoulders · also Triceps, Core

    • Stand on the band, hands at shoulder height with the elbows under the wrists.
    • Press straight up, moving the head back slightly so the band clears your face.
    • Lock out overhead where the band is tightest and hold for a beat.
    • Keep the ribs down — arching the lower back is how a shoulder press becomes an incline press.
  2. 2

    Band Lateral Raise

    3 × 15–20

    Shoulders

    • Stand on the band with the handles at your sides.
    • Raise out to shoulder height, keeping the elbows soft.
    • The band gets harder as you rise — control the return.
  3. 3

    Band Pull-Apart

    3 × 15–25

    Shoulders · also Back

    • Hold the band at shoulder width with straight arms in front of you.
    • Pull it apart until it touches the chest, squeezing the shoulder blades.
    • Return slowly. Great as a warm-up before pressing.
  4. 4

    Band Face Pull

    3 × 15–25

    Shoulders · also Traps, Back

    • Anchor the band at roughly face height and hold one end in each hand.
    • Pull toward your forehead, splitting the hands apart as they arrive.
    • Finish with the knuckles beside your ears and the elbows high.
    • Go lighter than feels impressive — this is a rear-delt and rotator movement, not a row.
  5. 5

    Pike Push-Up

    3 × 8–15

    Shoulders · also Triceps, Core

    • Start in a downward-dog position with hips high and hands under the shoulders.
    • Lower the crown of the head toward the floor between the hands.
    • Press back up. Elevating the feet makes it considerably harder.

Getting the most out of it

This is the one session on the site worth doing even on a rest day. Rear delt and external rotation work is preventative rather than cosmetic, and it is the single most common gap in the training of anyone who presses a lot.

Keep track of it

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.