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If you’re interested in a simple way to do exercises for your shoulders, a resistance band may be the perfect fitness tool. Portable, convenient, and inexpensive, you can conveniently carry a set of resistance bands with you when you’re on the go or traveling.

Resistance band exercises for shoulders are effective and simple to do, making them accessible to a wide range of fitness levels and abilities. You can easily add resistance band exercises to your current workout regimen or use them to create a new exercise routine that will provide a new challenge.

Read on to learn how to do resistance band exercises for your shoulders and rotator cuffs, as well as some of the benefits of resistance band training.

This exercise strengthens the shoulders, upper back, and upper arms. It helps to improve posture and is beneficial for people who sit or do forward-bending movements often.

  1. Stand in the middle of the band.
  2. Cross the ends to opposite hands so the band crosses in front of your lower legs.
  3. Hinge at your hips as you bend forward slightly, keeping your spine straight, and maintain a slight bend in your knees throughout the movement.
  4. Pull the band upward and out to the sides until your hands are chest height or higher.
  5. Draw your shoulder blades together.
  6. Hold this position for a few seconds.
  7. Slowly return to the starting position.

This exercise strengthens your shoulders. To promote proper posture, draw your shoulder blades down, elongate your spine, and engage your abdominals.

  1. Stand in the middle of the band and hold one end in each hand.
  2. Place your palms on your thighs.
  3. Raise your arms straight up in front of you, stopping when they’re shoulder height.
  4. Pause before slowly returning to the starting position.

This exercise targets your shoulders, upper back, and core muscles. It helps to improve shoulder mobility.

  1. Stand in the middle of the band.
  2. Hold the band in each hand with your palms facing inward.
  3. Maintain a slight bend in your elbows as you raise your arms to the side.
  4. Pause for a few seconds with your arms slightly higher than shoulder height.
  5. Slowly return to the starting position.

This exercise targets your lats, middle, and lower trapezius. Draw your shoulder blades together as you complete the movement. Avoid hunching your shoulders and keep your neck relaxed.

  1. Anchor the resistance band around a doorknob or secure object.
  2. Grasp a handle in each hand.
  3. Keep your elbows bent and your forearms parallel to the floor.
  4. Move your arm straight back to the sides of your ribs.
  5. Slowly return to the starting position.

This exercise works your rear shoulders and upper back, helping to correct and prevent rounded shoulders. It helps to improve posture and improve shoulder stability, which helps with overhead movements.

This exercise is ideal for people who do activities that cause them to hunch forward. Moving your hands closer together on the band will increase the resistance.

  1. Hold the band and extend your arms straight out in front of you.
  2. Lengthen your spine and keep your elbows slightly bent.
  3. Pull the band apart as far as you can.
  4. Draw your shoulder blades together.
  5. Hold this position for a few seconds.
  6. Slowly return to the starting position.

This exercise targets your shoulders, upper back, and triceps. It improves stability, mobility, and posture.

  1. Hold the band straight above your head.
  2. Pull the band apart as your lower your arms to shoulder height, pressing your hands out to the sides.
  3. Hold this position for a few seconds.
  4. Slowly return to the starting position.

Resistance band training provides a wealth of benefits. These exercises can be a benefit to your fitness routine on their own or in addition to exercises using weights.

Safe and low-impact: Ideal for shoulders

This safe, low-impact option is especially ideal for complex joints such as the shoulders since they’re prone to injury. Without the need for gravity, you can apply resistance at any angle, which allows you to focus on specific areas and a range of degrees of rotation.

Doing gentle exercises to build strength, stability, and mobility can help you maintain the health of your shoulders and prevent injury.

Can modify to suit individual needs

Resistance bands become more resistant as you stretch them. This makes the exercises more difficult as the bands get stretched. This way, it’s easy to modify the intensity of a movement. You can modify the resistance level to suit your individual needs.

Portable, inexpensive, and easy to use

Resistance bands are portable, inexpensive, and easy to use, so you can easily incorporate them into your fitness routine. They also allow for plenty of variation and modifications.

Resistance band exercises help improve flexibility, boost function, and correct muscle imbalance. Plus, they help to relieve pain, especially following an injury or surgery, so you can go about your day in greater comfort.

There are lots of options for resistance bands if you’d like to purchase your own. Here are some things to consider:

  • how and where you’d like to use the bands
  • the type of resistance you want
  • accessories you may find useful, such as handles

Below are two options to help you get started in your search:

  • Letsfit Resistance Band Set: This set has five resistance bands in varying resistances. It also includes cushioned handles and ankle straps.
  • Potok Resistance Bands Set: This set includes three latex resistance bands with different resistance levels that you can use to loop or knot.

You can also find other popular options in this 5 Bands for Resistance Training article.

Resistance band exercises are an efficient and safe way to strengthen and increase flexibility in your shoulders and rotator cuffs.

Have fun adding them to your workout routine, and seek the guidance of your physical therapist, doctor, or personal trainer if you’d like support or have any medical conditions.

Discontinue your practice if you experience any pain or discomfort, especially if you’re healing from an injury.