Top 6 resistance band shoulder exercises

Ah, summer! Time to bring out the pretty cut-out tops, delicate spaghetti-strap styles and backless looks. Fancy slightly more toned shoulders to show them off? No need to worry: a few simple exercises can help you train them, and the ideal accessory is a fitness resistance band. Here are 6 shoulder exercises you can do with a resistance band. They work everything from the trapezius to the deltoids, and each one is broken down step by step, with the recommended number of sets.

6 resistance band exercises for your shoulders and traps

Exercise 1: resistance band trapezius workout

The trapezius is a large muscle that covers not only the shoulder but also part of the neck and back. Working it engages both your shoulders and your 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 2: 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 3: 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 work your whole upper body (chest, back and shoulders)!

Exercise 4: 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 other benefits too: it opens up the chest, works the chest muscles and helps you focus on your posture.

Exercise 5: two-arm vertical pull

Time to step things up a notch with a bilateral pull exercise. Both shoulders work at the same time, along with the teres major, which engages your whole upper back.

• 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 your shoulders warming up? That’s perfectly normal! Add 2 to 3 sets of this exercise to your routine to give your shoulders a proper workout.

Exercise 6: 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 and works many muscle groups. No pain, no gain! Do 2 to 3 sets of 20 lunges to work your whole body, shoulders included.

How to work your traps with a resistance band: which exercises to choose?

To target your trapezius, start with exercise 1. It works the traps directly, as you pull your arms apart against the resistance of the band. Exercise 2, the back and shoulder extension, complements it. It works the traps again and stretches the back and neck. The archer pose (exercise 3) also works the trapezius, along with the deltoids, teres minor and infraspinatus.

Done back to back, these three moves make a short workout focused on your upper back and shoulders. You can add the single-arm and two-arm vertical pulls to round it off.

How to structure your resistance band shoulder routine

You can work through all 6 exercises in the order they appear in this article. Start with the traps, move on to the vertical pulls, then finish with the lunge variation. Stick to the number of sets and reps given for each exercise.

Throughout the workout, keep your back and neck straight and your core engaged. Release the tension in the band slowly rather than letting go all at once. If the band isn’t taut enough, adjust your grip by holding it closer to the centre, as in the back and shoulder extension. Above all, don’t force the movement.

Frequently asked questions

Are there videos of these resistance band shoulder exercises?

This article doesn’t include a video, but each exercise is described step by step. Before you start, read the posture instructions carefully: back and neck straight, core engaged. Then do your first few reps slowly to check your form.

How many sets should I do for each exercise?

The number of sets and reps is given at the end of each exercise. As a general rule, aim for 2 to 3 sets. The back and shoulder extension is done in 2 sets of 20 to 30 extensions, and the archer pose in 3 sets of 20 “shots”. For the single-arm exercises, repeat the movement on one side, then switch sides.

What should I do if the band isn’t taut enough during an exercise?

For the back and shoulder extension, adjust your grip by holding the band closer to the centre, then release the tension as you breathe out. The trapezius workout is different: you keep a slight tension in the band as you bring your arms back in towards you.

Can I do these exercises if I have shoulder pain?

If you have pain in your shoulder, neck or back, ask a doctor or another medical professional for advice before trying these exercises.

Related articles

• Top 6 Best Resistance Band Exercises for Biceps
• Top 7 Resistance Band Tricep Exercises

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