Top 6 resistance band shoulder exercises

Ah, summer! Time to show off those pretty cut-out tops, delicate spaghetti-strap styles and backless looks. But your shoulders would look even better with a little extra tone… No need to worry — a few simple exercises are all it takes to sculpt them up. The perfect accessory for the job? A fitness resistance band, of course! Here’s a dedicated shoulder routine you can do with a resistance band.

Exercise n^o1: Trapezius workout

The trapezius is a large muscle that covers not only the shoulder but also part of the neck and back. Working it will give you toned, beautifully sculpted shoulders and upper back!

• Start the exercise standing, feet shoulder-width apart, core engaged.
• Place the resistance band around your wrists, elbows bent, behind you. Hold your arms out to either side of your head.
• Slowly and without forcing, spread your arms apart. You should feel the upper back and shoulders working.
• Bring your arms back in towards you, while maintaining a slight tension in the band.

Perform 2 to 3 sets of 15 extensions. You can even mix it up by doing the exercise with your arms raised above your head!

Exercise n^o2: Back and shoulder extension

This second exercise complements the first, targeting the trapezius again while giving a great stretch to the back, shoulders and neck.

• Stand tall, feet shoulder-width apart, core drawn in.
• Grip each end of the resistance band and place it behind your back.
• On the inhale, raise your right arm above your head while lowering your left arm to hip height. Both arms should create tension in the band. If the band isn’t taut, adjust your grip by holding it closer to the centre.
• On the exhale, release the tension.
• Perform 10–15 extensions, then switch sides: left arm up, right arm down.

You can work 2 sets of 20–30 extensions into your fitness routine.

Exercise n^o3: Archer pose

An exercise that mimics the movement of archery — highly beneficial for the shoulder muscles (trapezius, deltoids, teres minor, infraspinatus…), as well as the arms, back and chest (including the pectorals).

• Stand with your feet hip-width apart and grip each end of the resistance band.
• On the inhale, recreate the motion of an archer: left arm fully extended, right arm bent with your right fist at the level of your left jaw. Both arms are on the same horizontal axis, the core is braced, the neck is straight.
• Hold the position for a few seconds, then slowly release the tension.
• Repeat the movement about ten times, then switch sides.

Perform 3 sets of 20 “shots” — 10 on each side. This postural work should not only help you unwind, but also give you a more toned upper body (chest, back and shoulders)!

Exercise n^o4: Single-arm vertical pull

Another exercise to tone the shoulders (deltoid muscles), as well as the arms — perfect if you want to work your biceps and the underside of your arms!

• Start the exercise standing, feet shoulder-width apart.
• Slide the resistance band under your right foot and grip the other end with your right hand. Your left hand rests on your left hip, your posture relaxed but controlled.
• On the inhale, pull the band so that your right arm is horizontal, turned outward.
• Hold the tension for a few seconds, then release.
• Repeat about ten times, then switch sides.

Perform 2 to 3 sets of 20 pulls. This exercise has added benefits: it opens up the chest, strengthens the bust and improves posture.

Exercise n^o5: Two-arm vertical pull

Time to step things up a notch with a bilateral pull exercise. Both shoulders work simultaneously, along with the teres major, for a beautifully sculpted upper back (and very sexy results!).

• Return to the standing position, legs shoulder-width apart, but this time slide both ends of the band under both feet.
• Grip the other end with both hands.
• On the inhale, pull the band up to chest height. Your arms are bent, elbows turned outward, arms horizontal and in line with your shoulders. Your back and neck should remain straight.
• On the exhale, release gently.
• Repeat 10–15 times.

Can you feel the burn in your shoulders? That’s perfectly normal! Add 2 to 3 sets of this exercise to your routine for truly transformed shoulders!

Exercise n^o6: Lunge variation

What if you combined a thigh and glute workout — through lunges — with a shoulder workout? Here’s a twist on a fitness classic to strengthen the whole body.

• Start standing, feet hip-width apart, back and head straight. Hold one end of the resistance band in your hands, with the other end resting on the floor.
• On the inhale, step forward with your right leg, shifting your weight onto your right thigh. Slide your right foot into the hanging end of the band, pinning it to the floor. Your right thigh is parallel to the floor, your left leg bent behind you, your left knee close to the ground.
• Hold the position and pull the band up to chest height. Your arms are bent, elbows turned outward, arms horizontal and in line with your shoulders. Your back and neck should remain straight.
• Release the tension on the band and return to the starting position by pushing through your right thigh.
• Repeat 10 times, then switch sides.

Yes, this exercise is demanding — it challenges your coordination as well as every muscle group in your body. No pain, no gain! 2 to 3 sets of 20 lunges should definitely help you rediscover a sculpted physique, shoulders included!