Resistance band exercises - shoulder exercises

Woman doing upright rows with resistance bandsUpright row


Stand in the middle of a single piece of tubing with two handles, with your feet shoulder width apart. Grasp one handle in each hand with an overhand grip; hands six to eight inches apart. Keeping your upper body still, pull the handles up until they are level with the top of your sternum. Pause and lower them back to the starting position. Be sure to keep your elbows above your hands at all times. 

More resistance band exercises - shoulders

Woman performing shrugs in three stepsShrugs


Stand in the middle of a single piece of tubing with two handles, with your feet shoulder width apart. Grasp one handle in each hand with an overhand grip; hands to the sides of your body, palms facing your legs; feet shoulder width apart, knees slightly bent. Slowly shrug your shoulders, raising them as high as possible. Pause for a moment at the top and lower them slowly, back to the starting position. 

Woman performing bent lateral raisesBent Lateral Raises


Stand in the middle of a single piece of tubing with two handles. Cross the handles and grasp the tubing with palms facing each other. Sit on the end of a bench and bend at the waist so that your chest is on your thighs and the tubing handles are just behind your calves. Keeping your elbows slightly bent raise your arms to the side until they reach shoulder level and are parallel to the floor. Pause at the top of the movement and slowly lower your arms. Try to create a straight line across the shoulders from hand to hand; do not let the hands drift backwards as you raise your arms. 

Side Lateral Raises


Hold a piece of tubing in each hand, standing on one end, or stand in the middle of a piece of tubing with two handles so that the handles are at waist height. Grasp the handles with palms facing each other. Keeping the elbows slightly bent raise your arms directly to the side until they reach shoulder level and are parallel to the floor. Pause at the top of the movement and slowly lower your arms. Do not swing your body to help you lift the weight. 

Woman doing front raises with bandsFront Raises


Standing up straight, hold a piece of tubing in each hand, standing on one end, or stand in the middle of a piece of tubing with two handles so that the handles are at waist height. Keeping the elbows slightly bent, raise your arms directly in front of you until they reach shoulder level and are parallel to the floor. Pause at the top of the movement and slowly lower your arms. Do not swing your body to help you lift the weight. 

Man performing a 45 degree raise with resistance tubing45 Degree Raise


Standing up straight, stand on a piece of tubing so that the handle is halfway between the side and front of your leg and at waist height. Grasp the tubing so that your thumb is pointing towards your leg. (It may be easier to hold the tubing rather than the handle for this exercise). Keeping your elbow slightly bent, raise the tubing straight up from your thigh until your arm is at shoulder level and is parallel to the floor. Pause at the top of the movement and slowly return to the starting position. Do not swing your body to help you lift the weight. 

A woman performing alternating overhead presses with tubing.Alternating Overhead Press


Hold a piece of tubing in each hand, standing on one end, or stand in the middle of a piece of tubing with two handles so that the handles are at waist height. Grasping the handles in an overhand grip bring them to shoulder height so that your palms face away from your body. Keep your head up, chest out, and shoulders back. Your back should be flat with a slight arch at the base; feet are shoulder width apart. Press one handle overhead until your arm is fully extended. As you lower the handle start to press the other overhead. Try to establish a rhythm of pressing one handle up while lowering the other. 


Page 4 of resistance band exercises

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