Best Bicep And Shoulders Workouts With Resistance Bands To Get Lean And Burn Fat
About
Resistance bands are highly adaptable tools that use their elasticity to provide variable resistance, enhancing the effectiveness of exercises targeting the biceps and deltoids.
These workouts aim to increase lean muscle and burn fat by maintaining an elevated heart rate through dynamic movements, ensuring calorie expenditure while preserving muscle mass.
Focusing on the shoulders involves exercises like overhead presses and straight arm raises, which strengthen this integral muscle group that supports upper-body mobility.
Incorporating these techniques into a routine benefits from the unique capacity of resistance bands to adjust intensity dynamically as the range of motion progresses.
Workout 1
Shoulders, Biceps
Mini Loop Band Overhead Fly
14reps24reps34reps
Handle Band Bicep Curl
14reps24reps34reps
Mini Loop Band Kneeling Bicep Curl
14reps24reps34reps
Handle Band Upright Row
14reps24reps34reps
Mini Loop Band Lateral Shoulder Raise
14reps24reps34reps
Mini Loop Band Alternating Lateral Shoulder Raise
14reps24reps34reps
Loop Band Bicep Curl
18reps28reps38reps
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Generate My PlanWorkout 2
Shoulders, Biceps
Loop Band Shoulder External Rotation
14reps24reps34reps
Loop Band Hammer Curl
18reps28reps38repsHandle Band Bicep Curl
11reps21reps31reps
Loop Band Shoulder External Rotation at 90°
14reps24reps34reps
Loop Band Shoulder Internal Rotation at 90°
14reps24reps34reps
Handle Band Forward Raise
14reps24reps34repsMini Loop Band Kneeling Bicep Curl
11reps21reps31reps
Workout 3
Shoulders, Biceps
Handle Band Lateral Raise
14reps24reps34repsLoop Band Bicep Curl
18reps28reps38repsHandle Band Bicep Curl
11reps21reps31reps
Handle Band Shoulder Press
14reps24reps34reps
Mini Loop Band Scapular Retraction
14reps24reps34reps
Mini Loop Band Reverse Fly
14reps24reps34repsMini Loop Band Kneeling Bicep Curl
11reps21reps31reps
The 15 Best Bicep and Shoulders Exercises with Resistance Bands to Get Lean and Burn Fat
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. 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, Weight19reps29reps39reps49reps2. Handle Band Upright Row
SETS LOGGED209,387Shoulders Strength76 mScoreShoulders
Handle 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, Weight19reps29reps39reps49reps3. 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, Weight19reps29reps39reps49reps4. 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, Weight18reps28reps38reps48reps5. Loop Band Shoulder External Rotation
SETS LOGGED64,931Shoulders Strength52 mScoreShoulders
Loop 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, Weight18reps28reps38reps48reps6. 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, Weight18reps28reps38reps48reps7. 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.
8. Handle Band Forward Raise
SETS LOGGED221,918Shoulders Strength83 mScoreShouldersHandle 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, Weight19reps29reps39reps49reps9. 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, Weight19reps29reps39reps49reps10. 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, Weight18reps28reps38reps48reps11. 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, Weight19reps29reps39reps49reps12. 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, Weight19reps29reps39reps49reps13. Loop Band Seated Shoulder Press
SETS LOGGED36,813Shoulders Strength94 mScoreShouldersLoop 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.
14. 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.
15. 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.
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