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Shoulder Band Exercises: Sculpt Your Delts with Resistance Bands


Shoulder Band Exercises for a Killer Workout: Top 5 Picks 

Here’s a list of the best shoulder band exercises to get a toned upper body! 

Pull-Aparts: this exercise strengthens your rear delts and improves posture. 

Bent Over Rows: this exercise targets your upper back, enhancing shoulder stability. 

Upright Rows: this move boosts shoulder strength, chiseling your upper traps and deltoids. 

Single Arm Rows: this unilateral exercise targets a single side, toning your lats and mid-back. 

Banded Push-ups: add resistance to the classic, level up chest and shoulder gains 

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Pull-Aparts || Bent Over Rows || Upright Rows || Single Arm Rows || Banded Push-ups || Gym Wear || Banded Workout Benefits || Key Takeaway || FAQs 

5 Shoulder Band Exercises  

Raise the bar, right from your living room!  

Shoulder strength isn’t limited to gym setups—it’s about mastering pull-aparts, bent over rows, upright rows, single arm rows, and banded push-ups at home.  

Embrace the resistance (with bands, of course), flex those muscles, and ignite your home workout journey! 

More Resistance Power Band Guides at Home: 

Banded Workouts for Upper Body  

Banded Workouts for Lower Body 

Banded Workouts for Full Body  



Targeted Muscles: rhomboids, rotator cuffs, rear delts and traps. 

Sets: 3 

Reps: 12-15 

Rest: 30 seconds 

How to do Banded Pull-Aparts? 

  • Grip & Position: Grab the band firmly, keeping both your wrist and elbow straight. Your hands should be shoulder-width apart. 
  • Posture: Stand tall and firm, maintaining a neutral back. 
  • Arm Position: Extend your arms straight out in front, level with the center of your chest. 
  • Pull-Apart: Draw the band outward, stopping when it lightly taps your chest. 
  • Controlled Release: Ease the band back smoothly, focusing on the stretch. 
  • Maintain Tension: Engage those shoulders! No droopy arms allowed. 
  • Reps: Go for a solid 12-15 reps to feel the burn. 


Bent Over Rows

Targeted Muscles: lats, rhomboids, mid traps, rear delts, biceps brachii, brachialis, brachioradialis, lower traps, lower back and core  

Sets: 3 

Reps: 12-15 

Rest: 30 seconds 

How to do Banded Bent Over Rows? 

  • Band Setup: Lay the band flat on the ground and step right into the center. 
  • Position: Bend your knees slightly and lean forward from the hips. 
  • Balance: Keep your weight centered on your feet—no swaying. 
  • Row Right: Pull with your shoulders pinned back, ensuring your wrists stay straight. 
  • Elbow Action: Keep them close to your sides. 
  • Neck Check: Keep it relaxed and in line with your spine. 
  • Engage: Power the pull with your lats and delts. Imagine giving someone a shoulder squeeze! 
  • Range: Draw those elbows back as far as you can for maximum range of motion. 
  • Smooth Return: Ease back to starting position, feeling the shoulder blades stretch. 
  • Reps: Aim for a solid 12-15 to feel that burn. 


Upright Rows

Targeted Muscles: side and lateral delts, upper and mid traps, biceps brachii, brachialis, forearms, side chest 

Sets: 3 

Reps: 12-15 

Rest: 30 seconds 

How to do Banded Upright Rows? 

  • Starting Stance: Plant your feet on the band, shoulder-width apart. 
  • Grip: Hold the band with straight wrists, keeping hands close to your body. 
  • Row Time: Lift arms horizontally, giving those shoulders a good squeeze. 
  • Elbow Check: Keep them level with your shoulders – not too high, not too low. 
  • Smooth Release: Lower the band with control, keeping those shoulder muscles engaged. 
  • Reps: Shoot for a solid 12-15 to really feel the burn. 


Single Arm Rows

Targeted Muscles: lats, rhomboids, mid traps, rear delts, biceps brachii, brachialis, brachioradialis, lower traps, lower back 

Sets: 3 

Reps: 12-15 

Rest: 30 seconds 

How to do Banded Single Arm Rows? 

  • Setup: Hook your band to a stable post at mid-thigh level. 
  • Position: Step back and grab the band with a straight wrist. 
  • Stance: Slight knee bend, back straight – think “strong stance”. 
  • Arm Action: Elbows in, other hand at your side hip for balance. 
  • Pull Power: Engage those delts and lats and give it a strong pull. 
  • Easy Does It: Return slowly, feeling the burn in your shoulders and lats. 
  • Reps: Go for a solid 12-15. Make every pull count! 


Banded Push-ups

Targeted Muscles: upper pecs, triceps brachii, front delts, side chest, core, quads and biceps brachii  

Sets: 3 

Reps: 12-15 

Rest: 30 seconds 

How to do Banded Push-ups? 

  • Band Setup: Cross the band behind your back and grip it in each hand. 
  • Hand Position: Set hands shoulder-width apart, palms grounded. 
  • Arm Alignment: Line up with your lower chest, and remember, elbows stay close. 
  • Back Basics: Keep that spine straight. 
  • The Dip: Lower down, feeling the burn in your traps and triceps. 
  • Power Up: Push with your chest and shoulders. 
  • Reps: Aim for a strong 12-15. how-to-do-banded-push-ups-resistance-band-shoulder-workout

Shop Latest Gym Wear 

Get those shoulder boulders with gym wear designed to push you for greatness and beyond! Some of the best options to wear during shoulder band exercises include gym stringers and tanks. But of course, you can even wear an oversized tee if you want! 

Make sure your gym wear is: 

  • Breathable 
  • Comfy 
  • Snug-fit 
  • Performance-built 

4 Benefits of Resistance Band Workouts 

Should band exercises are amazing for building strength. They make you feel confident, powerful and in-control – especially when you flex those boulders in the mirror. 

Here are 4 benefits of resistance band exercises:  

Work Out Anywhere 

No time for gym? No worries. Resistance bands bring the gym to you. Any corner becomes your workout zone, ensuring you never skip the grind, even with a hectic schedule. 

Increased Muscle Tension 

Think bands are easy? Think again. They challenge muscles throughout your range of motion, be it pushing or pulling. It’s consistent tension. And that means your muscles work harder, ensuring an effective workout. 

Decrease Risk of Injury 

Overstretching or lifting too heavy can cause injuries, especially to sensitive areas like the rotator cuff. Or to beginners who haven’t perfected their form. Resistance bands are a safer alternative. They assist you in stretching the right muscles, minimizing jerky movements and preventing injuries! 

Helps Maintain Form 

Keep it right, keep it tight. With resistance bands, there’s no room for sloppy reps. These bands keep momentum away and muscle engagement at max. This ensures every rep is flawless.  

Key Takeaway

A resistance band shoulder workout is just what you need if you are short on time and looking to reap similar gains as free weight workouts.

Resistance training has its perks apart from being affordable and time-efficient. You can minimize injuries, maintain form, and exert your muscles to optimally grow strength and mass.

This resistance band shoulder workout is also perfect for home workouts as it requires minimal space. The exercises ensure all the major parts of your shoulders get into motion, giving you a complete shoulder workout.


What are the best resistance bands for shoulders? 

Loop power bands are the best resistance bands for shoulders. They activate your muscles. They also offer low to high intensity resistance during your workouts to help you get those toned and defined shoulders. If you’re a complete beginner, go for light to medium intensity loop power bands. More advanced fitness enthusiasts can go for heavy resistance.  

What to look for when purchasing a resistance band? 

When buying resistance bands, there are several things you need to look for. For instance, you should look for the type of band such as mini bands, loop power bands or tube bands with handles. You should also look at the level of resistance, durability of the bands, length and width, comfort and grip, and customer reviews and brand reputation. 

Is it safe to use resistance bands every day? 

You should use resistance bands based on muscle recovery. This means you should give your muscles time to recover before using resistance bands again. For instance, if you’re doing shoulder band exercises on Monday, don’t train shoulders consecutively.

You can use resistance bands every day if you’re training different muscle groups every day. It also depends on the intensity of the band – if you’re going heavy then it’s best to take some rest time. Your technique also matters. If you perform resistance band exercises with poor form, it could lead to injury. At the end of the day, all bodies are different. Make sure you are intuitive enough to listen to your body.  

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