3 AWESOME Resistance Band Shoulder Workouts

3 awesome resistance band shoulder workouts

Looking to grow your shoulders but don’t know how? Thanks to resistance bands, you can do so without needing a machine or barbell, or to even step foot in the gym.

Resistance bands are lightweight, portable and let you hit every angle of your shoulders so no part gets left behind. They’re a flexible and safe option to grow your shoulders, as shown in our 3 awesome resistance band shoulder workouts that’ll work both on your hypertrophy (size) and strength.

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Quick Anatomy: The Parts Of The Shoulder

Quick Anatomy - The Parts of the Shoulder.jpg

Let’s quickly give an overview of the parts of the shoulder so we know what we’re working with.

There are four main parts of the shoulder: the anterior delts (front), the lateral delts (middle), posterior delts (rear), and the trapezius (your traps).

When it comes to working out your shoulders, as with any other muscle group, you want to hit them all evenly and in a balanced way so that you can grow them simultaneously and in proportion to one another.

There are other muscles that are used when working out your shoulders, such as biceps or pectoral muscles but in this article, we are going to be focusing solely on what hits the shoulders the best.

Related Article: 9 Banded Kickback Variations To Target Your Glutes

Shoulder Exercises With A Resistance Band

muscle using resistance bands

First, we will run you through common shoulder exercises that you may see in the gym with a barbell or free weights. However, we are going to show you how to perform them using resistance bands instead.


Muscles worked: anterior deltoid (front of the shoulders), lateral deltoid (side of the shoulders), serratus anterior, biceps

  1. Stand on one end of the resistance band loop. Your feet should be shoulder-width apart, toes facing forward. Hold the other end of the loop in your hands. Your grip should also be shoulder-width apart in an overhand position.

  2. Simultaneously bring your hands up to your shoulder height. If the band isn’t providing enough resistance, then try a thicker band or step on the band in a wider stance. Make sure that you’re not using momentum from your body to bring the band up though.

  3. Hold it at the top and then return to the starting position.


Muscles worked: medial deltoid

For this exercise, you might have to use a lighter band than if you were doing frontal raises as this is a unilateral exercise.

  1. Stand on one end of the resistance band with your left foot. Hold the other end of the band in your left hand with your palm facing you.

  2. In a controlled motion, bring the band up until you reach shoulder-height.

  3. Return the band to your side and repeat your reps on the left side before switching to the right.

Related Article: Can You Build Muscle With Resistance Bands?


Muscles worked: anterior deltoid (front of the shoulder), triceps, pecs

  1. Step on the resistance band on one end with both feet shoulder-width apart.

  2. Bring the other end of the band to your chest, holding it in an overhand grip with your palms facing away from you.

  3. Brace and press the band up overhead until your arms are fully extended above your head. Ensure that you don’t arch your back. Tucking your pelvis in will help with this.

  4. Bring the band back down to the starting position.

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Muscles worked: anterior deltoid (front of the shoulder), triceps, pecs

This one is the same as the shoulder press except it’s the unilateral variation.

  1. Stand on the resistance band with the foot on the same side that you’re going to press with first.

  2. Hold the band in one hand, with your elbow down and wrist directly above. Your palms are facing forward and the band is behind your arm.

  3. Engage your core and press upwards.

  4. Hold the position at the top and then in a controlled motion, bring it back down.

Related Article: 7 Resistance Band Exercises for Legs (Plus, Sample Workouts)


Muscles worked: Rear deltoids, rhomboids, trapezius, rotator cuffs

  1. Hold one end of the loop with your overhand grip, shoulder-width apart. Your arms should be out in front of you, fully extended, your hands next to each other.

  2. Separate your hands bringing them to either side, spreading the band apart. Ensure that they remain at shoulder height, with your shoulders down and chest up.

  3. Once you’ve spread the band as far apart as possible, slowly bring them back into starting position.

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Muscles worked: deltoids, trapezius, upper back

  1. Stand with your feet shoulder-width apart on one end of the loop. Hold the other in your hands in front of you in an overhand grip, palms facing your body.

  2. Pull the band up with your hands, using the tension in the band as resistance. Keep pulling towards your face, ensuring that your elbows are high. Your body should be engaged with your core activated to ensure that you maintain a straight line. Don’t arch your back to try and pull the band up.

  3. Bring the band back down and repeat.


Muscles worked: trapezius and rhomboids

  1. Stand in the middle of the resistance band with your feet shoulder-width apart. Grab both looped ends of the band in one hand each. Make sure that you’re standing nice and straight.

  2. Shrug your shoulders up, holding the top position for one second.

  3. Lower your shoulders, back to the starting position.


Muscles worked: rhomboid muscles

  1. Stand in the center of your resistance band with both feet, as wide as your shoulders. Hold the ends of the bands in each hand.

  2. Lean forward slightly with your torso while keeping your back nice and straight.

  3. Bring your hands up, pulling the band from the floor, arms stretched out wide.

  4. Pull up as far as you can while maintaining a tight position.

  5. Hold for a second at the top, before slowly lowering the bands.

  6. Repeat.


Muscles worked: lateral delts, anterior delts,  rhomboid muscles

  1. Loop one end of the resistance band around a vertical pole. It should be at around chest level in height.

  2. Hold the other end of the band in both hands. Your grip should be an overhand grip, with your hands turned slightly so that your thumb is pointing downwards. Hold them at around shoulder-width apart.

  3. Brace and engage your core.

  4. Lift your hands up and back so that they form a Y-shape.

  5. Hold the position for a moment before bringing them back down.


Muscles worked: rear deltoids, rhomboids, middle trapezius

  1. Likewise with the banded Y-Fly, loop one end of the band around a vertical pole. This time, it should be around face height.

  2. Grab the other end with both hands close together, palms facing down. Keep your knees slightly bent, your torso leaning forward.

  3. Pull the band towards your face, separating your hands. Your elbows should be back and out while your scapula is depressed.

  4. Bring the band back to the starting position.

Related Article: What Chest Exercises Can You Do With Bad Shoulders?

3 Awesome Resistance Band Shoulder Workouts

Awesome Resistance Band Shoulder Workouts.jpg

Now, we are going to bring those exercises together to curate not 1, not 2, but 3 awesome resistance band shoulder workouts.


This workout is going to focus on shoulder hypertrophy. We’re going to be focusing on high reps to help fuel that muscle growth. In this high volume workout, try using a lighter resistance band but don’t worry—the higher reps will make up for the weight.

Perform each exercise for 3 sets of 15-20 reps. Rest for 60 seconds in between each set.

  • Single-arm shoulder press

  • Upright row

  • Single-arm lateral raise

  • Banded reverse fly

  • Frontal Raise

Related Article: The At-Home Shoulder Workout You Can Do With No Weights


The second workout is a mixture of strength and hypertrophy. We recommend using a thicker band for higher resistance for the first 2 exercises as the number of reps will be lower. The final exercises should be done with a lighter band as we will finish with a good shoulder pump at the end. The numbers are sets x reps.

  • Shoulder Press – 3×8, rest for 2 minutes.

  • Upright row – 3×8, rest for 2 minutes.

  • Tripleset (rest for 60 seconds after each triple set):

    • Frontal raises – 3×10

    • Banded reverse fly – 3×10

    • Banded Y-Fly – 3×10


This workout is also a mixture of high and low reps. Use a combination of a thicker and lighter band according to the exercise and number of reps.

  • Shoulder Press – 5×5, rest for 2-3 minutes

  • Upright row – 5×5, rest for 2-3 minutes

  • Superset (rest for 60-90 econds):

    • Band pull aparts – 3×15

    • Shrugs – 3×15

  • Triple set (rest for 60 seconds):

    • Banded reverse fly – 3×10

    • Banded face pulls – 3×10

    • Frontal raise – 3×10

Final Notes

So there you have 3 awesome resistance band shoulder workouts for you to try. To get the most out of your workout, make sure that you change the level of your resistance bands accordingly so that you can challenge yourself whilst maintaining correct form and technique. If you’re looking for resistance bands, FitBod has launched 7 levels of resistance bands so there is one for everyone, whether you’re a beginner or an advanced gym-goer. Check them out and give them a go in your next banded shoulder workout.

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About The Author

Emily Trinh

Emily Trinh

As a health and fitness writer, Emily combines her two passions—powerlifting and writing. With a creative writing degree under her belt, she spends her mornings lifting weights, her nights putting pen to paper, and eating too many snacks in between.