Effective shoulder workouts do not need to take a long time. For most of us, a short workout can work wonders for our shoulder strength, while also going a long way to improving posture wrecked by spending every working day sitting at a desk.
This quick resistance band shoulder workout will help your posture and avoid injuries in the future. It has been put together by Wes Santos, a level 3 PT and founder of Instate Fitness, and you only need a long looped resistance band to do it. If you don’t have one of those already, check out our round-up of the best resistance bands.
“Aim to perform these exercises a few times a week,” says Santos. You can always go for two rounds as your strength improves, because it only takes a few minutes out of your day to do a round. If you have more time and are looking to make bigger gains in your shoulder strength, then this bodyweight shoulder workout is a good next step, and we also have home shoulder workouts that use dumbbells if you have those to hand.
Resistance Band Shoulder Workout
1 Band pull-apart
Reps 15
“The band pull-apart is one of the most undervalued exercises out there,” says Santos. “The pull-apart targets muscles in the upper body including the rear delts, upper back and traps. These muscles play an important role in holding your shoulder in the correct position—the weaker these muscles are, the more likely you are to hunch your upper back.”
Hold a resistance band with your hands shoulder-width apart and palms facing down. Raise your hands to shoulder height with your arms extended. Exhale and pull the band apart until it hits your chest. Reverse the movement to the start, controlling the movement. Don’t allow your elbows to bend to ensure your upper-back muscles are working, rather than your triceps.
2 Band dislocate
Reps 15
“This is another fantastic exercise that will get you out of that inwardly rotated position caused by too much time on your phone and laptop,” says Santos.
Stand holding the band with your hands shoulder-width apart, hands in front of your thighs and palms facing you. Brace your core by sucking in your bellybutton and creating some pressure in your core. Raise your arms overhead, then move them back and down so the band ends by your bum. Pull the band apart as far as you need to as you lower the band. Return to the start, keeping your arms locked throughout.
3 Banded face pull
Reps 15
“Banded face pulls can be a game-changer if used in a circuit like this one and performed properly,” says Santos. “The aim of the face pull is to develop shoulder and scapular stability, and improve the strength of the upper-back muscles.”
You can perform this seated, standing or in a split stance. Attach the band to an anchor point. Hold the band with your hands around 10cm apart and your palms facing down, and move away from the anchor point so the band is taut. Squeeze your shoulder blades together, imagining you are trying to hold a £10 note between them, then pull the band towards your eyes, ensuring your hands stay apart. Return the resistance band to the start under control. Don’t let your body cave in—keep your chest proud throughout.
