Exercises with bands for shoulder


If your goal with this group of exercises is to strengthen your shoulders, the exercises with elastic bands are ideal to get the right results. However, if you are looking to gain a lot of strength or hypertrophy this is not recommend.


Remember that for all physical activities you must wear suitable fitness wear to train correctly.

 

Exercises with elastic bands can be helpful when needed to recover from an injury, avoid them and even as a warm-up.


In daily toning work it can always include exercises with elastic bands, so today we are going to show six ways to work your shoulders, with a simple elastic band.

 

Front shoulder openings with elastic band.

If you are looking to strengthen your shoulder muscles, exercises with elastic bands are the best to get this.


Specifically, this exercise with elastic bands will help to work your inner, outer, and / or rear deltoid muscles.


Front openings are great for warming up before working your shoulder muscle group. The execution of this exercise is easy to do, managing to work the entire upper part of the shoulder.


We simply grab the rubber band with our arms extended and make an opening until the arms are open at our side and fully extended.


Reps: 8-12.

Series: 2.


Front shoulder raises with elastic bands.

Front shoulder raises are to work another part of your shoulders.


Although front shoulder raise exercises are done with dumbbells or bars, most cases it is fine, and it is the right thing to do, but it can sometimes be counterproductive.


In this case, step on the rubber with the legs and start with the arms parallel to the body to make an extension forward until they are parallel to the ground and extended in front of the back.


  • Secure the elastic band in front of you and hold the handles with your hands in front of the thighs, palms pointing down.

  • Pull one handle at a time until the arm is parallel to the ground and allow it to slowly return as the pull on the other handle.

  • Keep the arms extended (or almost) throughout the movement.

Reps: 8-12.

Series: 2.


Lateral shoulder raises with elastic bands.

Initially ensure that you step on the rubber well with the feet so that it is well trapped and can work against resistance.


In this case, start with the arms down fully extended, do frontal raises, with the palms of the hands facing the ground, to finish with the arms extended parallel to the ground next to our body. This exercise tones the shoulders.


  • Secure the elastic band under the feet and hold the handles with the hands on either side of the thighs, with the palms pointing toward each other.

  • Pull the handles out and up until the arms are parallel to the ground and allow them to slowly return after a brief pause.

  • Keep the arms extended (or almost) during the movement.

Reps: 8-12.

Series: 2.


Shoulder press with elastic bands.


We start the execution of the standing movement and we sustain by stepping on the rubber with our feet. To adjust the amount of resistance we can shorten the band.


This exercise is similar to the classic dumbbell or barbell shoulder press that we do in the gym, in this case use an elastic band as resistance.


  • Secure the elastic band under the feet and hold the handles with the hands above the shoulders, elbows bent and palms pointing upward, slightly forward.

  • Push the handles straight up, until the arms are close to being fully extended and allow them to slowly return after a brief pause.

  • Keep the feet firmly in place during the movement.

Reps: 8-12.

Series: 2.


Internal shoulder rotation with elastic band.


The rotation exercise has two variants, the internal rotation of the shoulder or the external rotation of the shoulder. Each exercise has a different objective, which complements each other, and both prevent possible injuries or improve the state of any present injury.

In this case, for the internal rotation of the shoulder, we place a band at a medium height to one side and with the arm in a 90º position we have to make a rotation, bringing the arm inwards towards our abdomen.


  • Secure the band at a medium height, to your side, and grasp the handle with the hand closest to it, in front of you, with the upper arm pressed against the abdomen and the elbow bent.

  • Pull the handle inward toward the abdomen and slowly allow it to return after a brief pause.

  • Keep the upper arm pressed against the abdomen and the elbow bent throughout the movement.

Reps: 8-12.

Series: 2.


External shoulder rotation with elastic band.


In a position very similar to the previous one, still holding the elastic band, in this case instead of bringing the hand towards the abdomen we take it to the opposite side.


  • Secure the elastic band at a medium height, at your side, and grasp the handle with the hand furthest from it, in front of you, with the upper arm pressed against the  abdomen and the elbow bent.

  • Pull the handle out from the abdomen and slowly allow it to return after a brief pause.

  • Keep your upper arm and the angle of the elbow firm throughout the movement.

Reps: 8-12.

Series: 2.