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September 17, 2021 2 min read

An area of exercise that isn't as widely popular involves the shoulders. Our shoulders play a key role in our mobility, especially since it's one of the body's biggest joints. Taking care of them through regular exercise should be just as crucial as strengthening our backs and legs. 

The best tool for fitness exercises related to the shoulders is a resistance band. Since it's portable, it allows the workout to fit into busy days. Most of all, it's generally inexpensive to get one that's of good quality.

Resistance Band Exercises

Contrary to popular belief, resistance bands don't require a certain level of expertise before they're done. The ones for the shoulder, in particular, are relatively simple and can be done by practically everyone. If you already have a workout regimen in place, these will fit in seamlessly.

Here are some helpful exercises you can do with resistance bands:

Band Pull-Apart

The upper back and rear shoulders will come into play here. Rounded shoulders can be prevented or corrected by this exercise. People who are often hunched forward will also benefit from this.

  1. Extend arms straight out while holding the band.
  2. Lengthen your spine as your elbows bend a little.
  3. Pull the band as far apart as possible.
  4. Bring shoulder blades together.
  5. Pause for a few seconds.
  6. Return to the starting position.

Lateral Raise

Shoulder mobility gets a boost from this workout, as well as the core muscles and upper back.

  1. Position yourself in the band's center.
  2. Hold the band in each hand, palms in.
  3. Maintain a slight elbow bend while your arms go up to the side.
  4. Hold the position with arms a little higher than your shoulders.
  5. Return to the starting position.

Reverse Fly

Aside from the shoulders, this is also good for the upper arms and upper back. People who are seated all the time or do forward-bending movements will benefit from this the most.

  1. Position yourself in the band's center.
  2. Cross the ends with opposite hands. The band should be crossed by your lower legs, in front.
  3. Bend forward slightly and hinge at your hips. Make sure the spine is straight as your knees bend slightly.
  4. Pull the band up and out until your hands are at least up to your chest.
  5. Bring your shoulder blades together.
  6. Stay in that position and hold it for seconds only.
  7. Return to the starting position.

What’s the Best Way to Make the Most of Resistance Band Shoulder Exercises?

  • Consult your doctor, personal trainer or physical therapist before anything else.
  • Do 8-15 repetitions per set of exercises, around 1-3.
  • Make sure your movements are controlled and slow.
  • Start with a lower resistance band as you familiarise yourself with the movements.


There are plenty of aspects to fitness and exercise, but one part that could use more attention are the shoulders. It's the largest joint of the body and plays a key role in overall mobility. Using a resistance band is a great way to get a shoulder workout going. Try the reverse fly, lateral raise and band pull-apart!

Looking to buyresistance bands in Australia so you can finally do these shoulder exercises? Check out POWERBANDS® today! Our mission is to improve our customers’ overall quality of life with movement.