How to Strengthen Your Shoulders Using an Exercise Band
Overview
Discover effective techniques for strengthening your shoulders using an exercise band. Learn targeted exercises to enhance shoulder strength, stability, and mobility, allowing you to maintain healthy and resilient shoulders. 
Level
Beginner to moderate
Targets
Shoulders
Step by Step Instructions
- Tie a long band into a loop (or use a loop band) and slip both hands through so the band sits around your wrists.
- Stand tall and press your wrists slightly outward until you feel light tension in the band.
- Glue your elbows to your sides and bend your arms to about 90° (forearms in front of you).
- Move slowly through the motion: raise your forearms/arms up until you reach about 90° at the top, keeping gentle outward pressure on the band.
- Lower back down in a slow, controlled manner, elbows still near your sides and band under light tension.
- Repeat for 3 sets of 15 reps.
- Do this 5–6 days per week. If 3×15 is too hard, use a lighter band or do fewer reps, then build up.
[Video Transcript]
Do you have tight shoulder blade muscles? It could be due to weakness in your external rotators. Here’s a simple strengthening drill: use a loop band (or tie a long band into a loop), slip your hands through so the band sits around your wrists, and press your wrists slightly outward until you feel light tension. Keep your elbows glued to your sides, bend your arms to 90°, and move slowly—lift your forearms up until they’re about 90° at the top, then lower back down in a controlled way. The slower you go, the more you isolate the external rotator cuff muscles. Aim for three sets of fifteen repetitions, five to six times per week. If three sets of fifteen is too difficult, lighten the band tension or do fewer reps. Performed consistently, this can strengthen the shoulder and may help reduce shoulder pain.
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