Band Shoulder Exercises

All of the exercises for shoulders below only require an exercise band to perform them. As you'll note a simple exercise band is all you need in order to strengthen every muscle located in your shoulders.

  1. Band Front Deltoid Raise
  2. Alternating Band Front Deltoid Raise
  3. Band Lateral Deltoid Raise
  4. One-Arm Band Lateral Deltoid Raise
  5. Band Rear Deltoid Raise
  6. Band Shoulder Press
  7. Forward Band Shoulder Press
  8. Internal Band Shoulder Rotation
  9. External Band Shoulder Rotation
  10. External Band Shoulder Rotation while Lying

Band Front Deltoid Raise

Band Front Deltoid Raise
  • As its name implies, the band front deltoid raise will strengthen the front region of your deltoids.

  • It is performed by tying the exercise bands (or stretch tubing) down behind you and by pulling the handles forward and up.

Alternating Band Front Deltoid Raise

Alternating Band Front Deltoid Raise
  • The other variation to the exercise above is the alternating band front deltoid raise in which you raise one arm at a time instead of raising both at the same time.

  • Also in this variation you are to tie the exercise band down in front of you and raise the handle up while keeping your arm extended.

Band Lateral Deltoid Raise

Band Lateral Deltoid Raise
  • The band lateral deltoid raise is a very popular and effective shoulder exercise if you are looking to strengthen the lateral (or outer) deltoid muscles.

  • To perform it you simply step on the exercise band and raise each handle outwardly until your arms are parallel to the floor.

One-Arm Band Lateral Deltoid Raise

One-Arm Band Lateral Deltoid Raise
  • The one-arm lateral deltoid raise will allow you to strengthen the deltoid muscles located in the middle of your shoulders.

  • Instead of stepping on the exercise band as you would for the shoudler exercise listed above you may choose to tie the exercise band down to your side.

Band Rear Deltoid Raise

Band Rear Deltoid Raise
  • The rear deltoid raise will allow you to strengthen the muscles located at the back of your shoulders.

  • While this exercise is a bit similar to the one above you'll want to continue raising your arm up past the point where your arm is parallel to the floor and all the way towards the height of your head.

Band Shoulder Press

Band Shoulder Press
  • The band shoulder press is another excellent shoulder exercise that will primarily strengthen the muscles located at the front of your shoulders but also your triceps.

  • To perform the shoulder exercise you simply need to step on an exercise band and push the handles straight up from shoulder level all the way up until your arms are fully extended.

Forward Band Shoulder Press

Forward Band Shoulder Press
  • The forward shoulder press is a variant on the typical shoulder press exercise in which you tie the exercise band behind you and push the handles up and forward instead of straight up.

  • The forward motion will bring some of the focus away from your front deltoids towards the outer (or middle) deltoids.

Internal Band Shoulder Rotation

Internal Band Band Shoulder Rotation
  • The internal band shoulder rotation is a shoulder exercise very frequently used in rehabilitation as prescribed by therapists.

  • The shoulder exercise primarily targets the front deltoids and you can use a towel as a reminder to keep your upper arm pressed against your upper body throughout.

External Band Shoulder Rotation

External Band Shoulder Rotation
  • The external band shoulder rotation is another popular exercise used in physical therapy.

  • Contrary to its brother above this shoulder exercise will primarily target your rear deltoid muscles.

External Band Shoulder Rotation while Lying

External Band Shoulder Rotation while Lying
  • The lying variation to the external shoulder rotation is a bit trickier to perform and has you tie the exercise band across a foot whose leg is extended up into the air.

  • It is another great shoulder exercise if you intend on strengthening your rear deltoids while requiring additional input from your back muscles, the lats in particular.

Use this link to access more band exercises