Exercise to Strengthen Your Shoulders

Overview

Learn an effective exercise to strengthen your shoulders. Gain valuable insights and techniques to improve shoulder strength, stability, and overall upper body fitness, helping you achieve strong and resilient shoulders.

Level

Beginner

Targets

Shoulders

Step by Step Instructions

1. Place one end of a resistance band under your foot and hold the other end in the opposite hand.
2. Start with your working hand at the opposite hip, palm facing your hip (band crosses your body).
3. Pull the band diagonally up toward your ribcage.
4. Rotate your palm up (as if turning to hold a tray).
5. Continue lifting the band up and above your head on that same diagonal.
6. Lower by reversing the path: rotate your wrist so the palm turns back down and guide the hand back toward the opposite hip (“return the sword to the sheath”).
7. Move slowly and with control to target the shoulder muscles (avoid using momentum).
8. Perform 3 sets of 15 reps, 5–6 days per week.
9. Switch sides and repeat with the other arm.

[Video Transcript]

If you have shoulder pain, one of the best ways to reduce it is to strengthen the shoulder while moving it through its full range of motion. Use an exercise band: step on one end and hold the other. Start with the band near your opposite hip, palm facing your hip, then move the band diagonally up toward your ribcage. Turn your palm up and continue lifting the band up and overhead. Lower by reversing the motion: rotate your wrist so your palm faces down toward the hip and guide the band back toward the opposite hip. Think of it like “drawing a sword from its sheath,” then “balancing drinks on a tray overhead,” lowering the tray, and “returning the sword to the sheath.” Move slowly and with control to target the correct muscles and avoid using accessory muscles. Perform three sets of fifteen repetitions, five or six days a week, to build strength and mobility.

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