4 Resistance Band Shoulder Exercises to Build Muscle
Resistance bands are an excellent tool for building muscle, providing constant tension throughout each movement and allowing for joint-friendly strength training. Whether you're training at home, in the gym, or on the go, resistance bands can be a highly effective way to target key shoulder muscles. Here are four of the best resistance band exercises to build muscle and develop strong, well-rounded shoulders.
1. Single Arm Shoulder Press
Muscles Worked: Front Delts, Mid Delts, Triceps
The single-arm shoulder press with a resistance band is a fantastic way to isolate each side of the shoulders while engaging the core for stability. Unlike traditional dumbbells, resistance bands provide continuous tension, making the movement more challenging at the top range of motion.
How to Perform:
Stand on the band with one foot or both for added resistance.
Hold the band with one hand at shoulder height, palm facing forward.
Press the band overhead until your arm is fully extended.
Lower back down under control and repeat for 4 sets 10 reps per side.
2. Upright Row
Muscles Worked: Front Delts, Mid Delts, Traps, Biceps
The upright row is a great compound movement that strengthens the shoulders and upper traps while also engaging the biceps.
How to Perform:
Stand on the band with feet hip-width apart and hold the handles with an overhand grip.
Pull the band upwards and stretch outwards, keeping your elbows higher than your hands.
Stop at chin level, squeeze the delts and traps, then slowly lower back down.
Perform 3 sets 12 reps.
3. X Band Face Pull
Muscles Worked: Rear Delts
Face pulls are essential for shoulder health and upper back development, helping to improve posture and prevent imbalances.
How to Perform:
Loop the band around your feet
Cross the band over to form an "X" shape.
Pull the band towards your face and apart, squeezing the rear delts at the top.
Slowly return to the start position and repeat for 3 sets 15 reps.
4. Cross-Body Single Arm Lateral Raise
Muscles Worked: Mid Delts
This variation of the lateral raise is a great way to isolate the middle delts, helping to build wider shoulders.
How to Perform:
Stand on the band with your opposite foot (e.g., right hand, left foot).
Hold the band with one hand across your body.
Raise your arm out to the side until it's parallel to the ground.
Lower back down with control and repeat for 3 sets 12 reps per side.
Join Me for a Follow-Along Workout
If you want to train alongside me using these exercises, check out my follow-along workout video here:
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