Best Bicep And Shoulders Workouts With Resistance Bands To Build Muscle Mass
About
Resistance bands are essential for creating versatile and effective workouts that challenge your muscles through varying resistance levels as you move through your range of motion.
Focusing on building muscle mass involves engaging in exercises that combine compound and isolation movements, emphasizing hypertrophy through lower weights and higher repetitions.
Targeting the shoulders is vital for upper body strength and mobility, often using overhead presses and lateral raises to engage the deltoid muscles.
Addressing both the biceps and shoulders simultaneously leverages pulling movements that synergistically strengthen these muscle groups, contributing to a balanced and functional physique. These guidelines highlight efficient approaches for using resistance bands in workouts aimed at improving the deltoid and arm regions.
Workout 1
Shoulders, Biceps
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Workout 3
Shoulders, Biceps
Mini Loop Band Lateral Shoulder Raise
14reps24reps34reps
Loop Band Bicep Curl
18reps28reps38reps
Handle Band Bicep Curl
11reps21reps31reps
Mini Loop Band Alternating Lateral Shoulder Raise
14reps24reps34reps
Loop Band Seated Shoulder Press
18reps28reps38reps
Mini Loop Band Kneeling Bicep Curl
11reps21reps31reps
The 15 Best Bicep and Shoulders Exercises with Resistance Bands to Build Muscle Mass
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, Weight19reps29reps39reps49reps2. 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, Weight19reps29reps39reps49reps3. 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, Weight18reps28reps38reps48reps4. 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, Weight19reps29reps39reps49reps5. Handle Band Bicep Curl
SETS LOGGED560,613Biceps Strength55 mScoreBicepsHandle BandsThe Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.
How to do it
The Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.
Sets, Reps, Weight110reps210reps310reps410reps6. 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, Weight19reps29reps39reps49reps7. 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, Weight19reps29reps39reps49reps8. 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, Weight19reps29reps39reps49reps9. 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, Weight18reps28reps38reps48reps10. 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.
11. 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.
12. Mini Loop Band Kneeling Bicep Curl
SETS LOGGED188,083Biceps Strength59 mScoreBicepsMini Loop BandsThe Mini Loop Band Kneeling Bicep Curl is a modified bicep curl that targets your biceps while also working your core muscles since you are in a kneeling position. Using a mini loop band adds resistance, which helps build strength and improve your form.
How to do it
The Mini Loop Band Kneeling Bicep Curl is a modified bicep curl that targets your biceps while also working your core muscles since you are in a kneeling position. Using a mini loop band adds resistance, which helps build strength and improve your form.
Sets, Reps, Weight18reps28reps38reps48reps13. Loop Band Bicep Curl
SETS LOGGED134,864Biceps Strength47 mScoreBicepsLoop BandsThe Loop Band Bicep Curl is an exercise that focuses on strengthening the biceps. Using a loop band adds tension, helping to build muscle and improve strength.
How to do it
The Loop Band Bicep Curl is an exercise that focuses on strengthening the biceps. Using a loop band adds tension, helping to build muscle and improve strength.
14. Loop Band Hammer Curl
SETS LOGGED113,905Biceps Strength57 mScoreBicepsLoop BandsThe Loop Band Hammer Curl is an exercise that strengthens your biceps, focusing on the long head for better muscle development. Using a loop band allows for greater movement while increasing resistance for more effective curls.
How to do it
The Loop Band Hammer Curl is an exercise that strengthens your biceps, focusing on the long head for better muscle development. Using a loop band allows for greater movement while increasing resistance for more effective curls.
15. 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, Weight18reps28reps38reps48reps
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