Shoulder Strengthening Exercises Using an Exercise Band

Overview

Exercise bands are an excellent investment if you have shoulder issues! I show how to strengthen your shoulder in two ranges with a rubber band.

Level

Beginner to moderate

Targets

Shoulders

Step by Step Instructions

1. Use a long resistance band and step on the middle of it.
2. Stand with feet shoulder-width apart and a slight bend in your knees; keep your torso tall and core engaged.
3. Grip the band with palms facing down and arms relaxed by your sides.

Front raises:

1. 1. Lift both arms straight forward to shoulder height (≈90°).
   2. Hold 3 seconds, then lower slowly to start.
   3. Repeat for 10–20 reps, 3 sets.

Lateral raises:

1. 1. From the same stance, lift both arms out to the sides to shoulder height (≈90°), palms down.
   2. Hold 3 seconds, then lower slowly to start.
   3. Repeat for 10–20 reps, 3 sets.

Keep movements smooth and controlled; avoid shrugging the shoulders or arching the back.

[Video Transcript]

Here’s how to build mobility and strength in your shoulders using a long exercise band. Step on the middle of the band with your feet shoulder-width apart and a slight bend in your knees. With your palms facing down, grab the band and raise your arms in front to about 90 degrees, hold for three seconds, then relax. Do three sets of 10–20 front raises. You can also perform lateral raises: with palms still facing down, lift your arms out to the sides to 90 degrees, hold for three seconds, then relax. Do three sets of 10–20 lateral raises as well. These exercises strengthen and mobilize the shoulder joint.

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