Not into lifting weights? Try these.
So, you’re not super into lifting weights but want to improve upper-body strength and range of motion. Adding resistance band shoulder exercises will help get you there. Using resistance bands works similarly to free weights, using repetition and tension to build muscle and flexibility. The bands themselves may also be easier than a set of dumbbells to both grip and stow in a gym bag, says Alex Germano, P.T., D.P.T., G.C.S., CF-L2., a physical therapist and clinician with FOX Rehabilitation. 20 lb resistance band
Unlike free weights, however, resistance bands offer constant tension throughout shoulder movements, explains Josh York, C.P.T., a personal trainer and CEO and founder of GYMGUYZ. “This helps to activate muscles that might not typically be engaged during free weight workouts, which creates a more balanced and effective workout,” he adds.
Meet the experts: Alex Germano, P.T., D.P.T., G.C.S., CF-L2., a physical therapist and clinician with FOX Rehabilitation; Josh York, C.P.T., a personal trainer and CEO and founder of GYMGUYZ
Best of all, many resistance band moves are pretty easy to pick up on. When you do, York says to remember one thing: “Focus on slow and controlled movements,” he advises. “Shoulders are delicate and not very stable, so it’s important to avoid straining them. Proper posture is key, and remember to keep your core engaged and avoid rounding your shoulders and overextending.”
Ahead, find expert-recommended shoulder resistance band exercises to boost mobility and build strength.
“This exercise targets one of the largest shoulder extensors, which affects the movement where you would press your arm behind you,” Germano explains. She adds that it’s a great exercise for stronger back muscles, improved posture, and general shoulder health.
“This exercise targets upper back muscles such as the rhomboids, rear deltoids, and middle trap,” says Germano. “This is a wonderful exercise to work on postural strength, helping to manage middle back discomfort and pain, and improve shoulder health. It’s also great to perform after sitting for long periods of time.”
“This exercise works on your front deltoid, an important muscle used when lifting your arm overhead,” Germano says.
“This compound movement first works on the upper back and scapular muscles that can impact posture, then works on shoulder rotation to help strengthen the rotator cuff,” Germano explains. “Finally, the movement ends overhead to work on shoulder flexion, which requires a synchronous activation of muscles around the shoulder joint.”
“This exercise primarily uses your lateral deltoid and works on lifting the arm out to the side,” says Germano. “This is an often neglected movement and can help with balancing strength in the shoulder.”
“This exercise works on a few of the deltoid muscles in the front of the shoulders as well as the upper trapezius muscles,” explains Germano, which are important for upper body and extremity strength “and can be neglected,” she says. Shoulder pain is often blamed on tight traps, but they usually need to be strengthened rather than stretched, she explains. “This exercise can target those muscles more specifically to help improve shoulder and neck health,” she says.
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