5-Min Resistance Band Shoulder Workout for Strong Shoulders

FitGAG readers, what’s up? We will do a shoulder strengthening workout today, using only a resistance band.

This 5-minute at-home resistance band workout will help you build strength and size in your deltoids.

You can do this routine as a hard finisher or multiple sets to get a complete shoulder workout.

Total Length: 5 Minutes

Intensity: High

Equipment: Resistance Band

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Resistance Band Shoulder Workout

Each of the shoulder strengthening exercises can be done for 60 seconds. Then, you can move on to the next one without stopping. If you need to take a break, rest, and then return to work. You can do more reps, more resistance, and/or fewer breaks each time you complete this circuit.

#1 Resistance Band Reverse Fly

Setup

• Take a standing position on the resistance band.
• Engage your core by bending at your waist to almost parallel your back to the ground.

Instructions

1. Pull your shoulders back and contract your rear delts. Then, extend your arms straight out towards the side.
2. Controlled return to the starting position.
3. Repeat!

#2 Resistance Band Front Raise

Setup

• Stand in a stable position on the resistance band.
• Hold the resistance band’s handles with your palms facing inward.

Instructions

1. Engage your front deltoids and raise the handles before you, stopping at forehead level.
2. Slowly lower the handles to the starting position. Repeat!

#3 Resistance Band Shoulder Press

Setup

• Stand in a stable position on the resistance band.
• Grab the handles of the resistance bracelet and bend your elbows, so your palms face away.

Instructions

1. Use your deltoids to contract your head and press the handles above your head.
2. Return to the beginning position and continue!

#4 Resistance Band Lateral Raise

Setup

• Stand in a stable position on the resistance band.
• Place your palms slightly inwardly on the handles of the resistance band.

Instructions

1. Engage your lateral deltoids and raise your arms to the top of your head.
2. Slowly lower the handles towards your side. Repeat!

#5 Resistance Band Front To Lateral Raise

Setup

• Stand in a stable position on the resistance band.
• Hold the handles in front of your face with your palms down.

Instructions

1. Take the handles apart so that they are parallel to your shoulders.
2. Slowly return to the starting position, and then repeat the motion.