Best Beginner Shoulders Workouts With Resistance Bands
About
This workout provides an excellent introduction to shoulder exercises using resistance bands.
Resistance bands offer progressive tension through the range of motion, allowing for customizability in resistance levels during each movement.
Beginner-friendly exercises are employed, prioritizing simplicity and safety, suitable for individuals with less than one year of training experience.
Targeting the deltoids, these activities enhance strength and functionality in the shoulder musculature.
Over time, as confidence and ability grow, individuals can gradually increase the resistance to match their progression.
This plan is beneficial for enhancing upper body mobility and stability.
Workout 1
Shoulders
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Shoulders
Mini Loop Band Lateral Shoulder Raise
14reps24reps34reps
Mini Loop Band Alternating Lateral Shoulder Raise
14reps24reps34reps
Loop Band Seated Shoulder Press
18reps28reps38reps
Loop Band Face Pull
18reps28reps38reps
Loop Band Shoulder External Rotation
14reps24reps34reps
Loop Band Shoulder External Rotation at 90°
14reps24reps34reps
Workout 3
Shoulders
The 15 Best Beginner Shoulders Exercises with Resistance Bands
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Handle Band Forward Raise
SETS LOGGED221,918Shoulders Strength83 mScoreShoulders
Handle BandsThe Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.
How to do it
The Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.
Sets, Reps, Weight19reps29reps39reps2. Handle Band Lateral Raise
SETS LOGGED220,604Shoulders Strength76 mScoreShouldersHandle BandsThe Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.
How to do it
The Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.
Sets, Reps, Weight19reps29reps39reps3. Handle Band Shoulder Press
SETS LOGGED183,818Shoulders Strength79 mScoreShouldersHandle BandsThe Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.
How to do it
The Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.
Sets, Reps, Weight18reps28reps38reps4. Handle Band Upright Row
SETS LOGGED209,387Shoulders Strength76 mScoreShouldersHandle BandsThe Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.
How to do it
The Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.
Sets, Reps, Weight19reps29reps39reps5. Mini Loop Band Overhead Fly
SETS LOGGED213,849Shoulders Strength83 mScoreShoulders
Mini Loop BandsThe Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
How to do it
The Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
Sets, Reps, Weight19reps29reps39reps6. Mini Loop Band Reverse Fly
SETS LOGGED78,912Shoulders Strength85 mScoreShouldersMini Loop BandsThe Mini Loop Band Reverse Fly strengthens the muscles in your upper back and shoulders. Using a mini loop band adds extra resistance, which helps build muscle and improve posture for better upper body strength.
How to do it
The Mini Loop Band Reverse Fly strengthens the muscles in your upper back and shoulders. Using a mini loop band adds extra resistance, which helps build muscle and improve posture for better upper body strength.
Sets, Reps, Weight19reps29reps39reps7. Mini Loop Band Lateral Shoulder Raise
SETS LOGGED101,538Shoulders Strength88 mScoreShouldersMini Loop BandsThe Mini Loop Band Lateral Shoulder Raise strengthens your shoulder muscles using a resistance band. This exercise helps improve muscle tone and stability in your shoulders.
How to do it
The Mini Loop Band Lateral Shoulder Raise strengthens your shoulder muscles using a resistance band. This exercise helps improve muscle tone and stability in your shoulders.
Sets, Reps, Weight19reps29reps39reps8. Mini Loop Band Alternating Lateral Shoulder Raise
SETS LOGGED84,672Shoulders Strength89 mScoreShouldersMini Loop BandsThe Mini Loop Band Alternating Lateral Shoulder Raise targets your shoulder muscles while using a resistance band for added strength. By raising one arm at a time, you also engage your core for better stability and balance.
How to do it
The Mini Loop Band Alternating Lateral Shoulder Raise targets your shoulder muscles while using a resistance band for added strength. By raising one arm at a time, you also engage your core for better stability and balance.
Sets, Reps, Weight18reps28reps38reps9. Loop Band Seated Shoulder Press
SETS LOGGED36,813Shoulders Strength94 mScoreShoulders
Loop BandsThe Loop Band Seated Shoulder Press is a simple exercise that helps build strength in your shoulders and upper body while seated. This position allows you to focus on your deltoids with stability and is ideal for those with limited mobility in their legs.
How to do it
The Loop Band Seated Shoulder Press is a simple exercise that helps build strength in your shoulders and upper body while seated. This position allows you to focus on your deltoids with stability and is ideal for those with limited mobility in their legs.
10. Loop Band Face Pull
SETS LOGGED66,411Shoulders Strength73 mScoreShouldersLoop BandsThe Loop Band Face Pull strengthens the upper back and shoulders, helping improve posture and shoulder health. Using a resistance band makes this exercise adaptable and effective for beginners.
How to do it
The Loop Band Face Pull strengthens the upper back and shoulders, helping improve posture and shoulder health. Using a resistance band makes this exercise adaptable and effective for beginners.
11. Loop Band Shoulder External Rotation
SETS LOGGED64,931Shoulders Strength52 mScoreShouldersLoop BandsThe Loop Band Shoulder External Rotation exercise strengthens the rotator cuff muscles, improving shoulder stability and mobility. It is suitable for everyone, especially athletes looking to enhance shoulder health and prevent injuries.
How to do it
The Loop Band Shoulder External Rotation exercise strengthens the rotator cuff muscles, improving shoulder stability and mobility. It is suitable for everyone, especially athletes looking to enhance shoulder health and prevent injuries.
Sets, Reps, Weight18reps28reps38reps12. Loop Band Shoulder External Rotation at 90°
SETS LOGGED43,105Shoulders Strength71 mScoreShouldersLoop BandsThis exercise strengthens the shoulder muscles responsible for external rotation, which is important for everyday movements and sports. Using a loop band allows you to adjust the resistance for a more effective workout while promoting shoulder stability and injury prevention.
How to do it
This exercise strengthens the shoulder muscles responsible for external rotation, which is important for everyday movements and sports. Using a loop band allows you to adjust the resistance for a more effective workout while promoting shoulder stability and injury prevention.
Sets, Reps, Weight18reps28reps38reps13. Loop Band Shoulder Internal Rotation at 90°
SETS LOGGED35,589Shoulders Strength77 mScoreShouldersLoop BandsThis exercise strengthens the rotator cuff by focusing on internal shoulder rotation with the arm at a 90-degree angle. Using a loop band helps improve shoulder stability, which is important for everyday movements and sports activities.
How to do it
This exercise strengthens the rotator cuff by focusing on internal shoulder rotation with the arm at a 90-degree angle. Using a loop band helps improve shoulder stability, which is important for everyday movements and sports activities.
14. Mini Loop Band Scapular Retraction
SETS LOGGED50,022Shoulders Strength87 mScoreShouldersMini Loop BandsThe Mini Loop Band Scapular Retraction exercise strengthens the upper back and improves posture. Using a mini loop band adds resistance, making it a great choice for preventing shoulder injuries.
How to do it
The Mini Loop Band Scapular Retraction exercise strengthens the upper back and improves posture. Using a mini loop band adds resistance, making it a great choice for preventing shoulder injuries.
Sets, Reps, Weight19reps29reps39reps15. Loop Band High Pull
SETS LOGGED39,444Shoulders Strength73 mScoreShouldersLoop BandsThe Loop Band High Pull is a great exercise for strengthening your shoulders, upper back, and traps. Using a loop band provides adjustable resistance that is easier on your joints than traditional weights.
How to do it
The Loop Band High Pull is a great exercise for strengthening your shoulders, upper back, and traps. Using a loop band provides adjustable resistance that is easier on your joints than traditional weights.
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