7 Resistance Band Exercises That Strengthen Strong Arms and Shoulders

Sports and your daily life require strong arms and shoulders. 

The experts recommend these resistance band arm and shoulder exercises to get stronger muscles.

The muscles of the arm and shoulder are also strong and can aid with all kinds of daily activities, from carrying luggage. 

And pushing open a door to swinging a pickle ball racket, as well as strong bone health.

When you’re working out and strengthening, using a resistance or elastic band will provide your muscles,

With a twist because the resistance is different at each phase of the exercise:

The more the band is stretched, the more your muscles will have to fight to overcome the resistance.

Since this makes the method really suited if you are new (or just getting back) to strength training, 

This method is great for those beginners (or intermediates).

“Resistance bands are great because they let us increase the resistance during, 

The easier parts of the lift and that can be a really good exercises if you’re starting out,” says Michael.

And Hamlin, CSCS, founder of Ever Flex Fitness in Calgary, Canada. With a resistance band, you have less tension at the weakest part of the exercise.

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7 Best Moves, Resistance Band Arm and Shoulder Workout

Next up: This workout by National Academy of Sports Medicine (NASM),

Certified personal trainer in Miami and Body FX fitness program director Rachel Hall.

To help you get an idea of what to expect before going out and sampling some for yourself, here you will find some important information in brief.

Is This Workout Suitable for Everyone, And Is It Safe?

If you are recovering from an arm or shoulder injury, have a chronic condition like heart disease, 

Or diabetes, or have not been active, check with your doctor before trying this routine.

What Equipment Will I Need?

For these exercises, you want a large loop band but if you don’t have one a band with handles will do. 

And heavier resistance bands become heavier since your arms and shoulders get stronger. The lightest resistance bands start.

How Do I Warm Up?

The first one is going to be to warm up, so complete a brief warm-up first. Begin with arm sweeps lower your arms to your sides.

Then swing them up and out to your sides until they sweep overhead), 

Then forward arm circles swing your arms up and out to your sides in small circles. 

And increasing the size as you go, then backward arm circles (same thing as forward arm circles but in reverse).

You also will last do air punches (punch the air in front of you, alternating arms). 

They also help break the arm and shoulder joints and get the blood to the muscles. 

Do each movement for 30 seconds and don’t rest between.

How Often Should I Work Out?

Workout two or three times a week not consecutively.

Do all exercises with moderate intensity and without any breaks more than 20-30 seconds between each exercise. Do three to four sets in total.

NO.1 - Bow and Arrow

From a standing position, grasp the two ends of the resistance band with your hands, 

Place it at chest level in front of you and Snyder say have your arms fully extended. 

Make sure your right hand is placed shoulder width away from the left and your palms should be facing the floor. 

It should feel slightly tight all the way through.

With your right hand in a fist, reach out as far as you comfortably can in front of you, 

And then switch squeezes your left shoulder blade pulling your elbow back. 

Try to grip for some time and slightly relax in the same manner and while doing this bring down, 

The left arm to the original position. Do 10 to 12 repetitions. Switch sides.

NO.2 - Banded Push-Up

Kneel on the floor. Take hold of both ends of the resistance band and bring it over your head just behind your back. 

Place the band securely up over your shoulders on your shoulder blades.

Hold one end of the band in each hand and place hands flat on the floor, beneath the shoulders.

You step crisscross, one foot at a time, until you're in a high plank position with your body forming one, continuous straight line. 

The line on the ground from the top of the head down to heels. (If your feet are wider, you'll be more stable.)

Bend your elbows backward so your chest gets down almost to floor level. Pull your core tight & keep your back flat. 

Go back up to a high plank position, take a moment to pause, and then push your body back up, in this next move. Do 12 to 16 repetitions. 

If this variation is too difficult, drop both knees to the ground, or use a band.

NO.3 - Rear Delt Fly with Front Raise

Stand straight open the band into a large loop step both feet onto the bottom half under your arches. 

Place your hands shoulder-width apart on the upper half of the band, palm facing front to your thighs. 

Lift the band to shoulder height keeping your arms straight. 

From this, pull your elbows back, squeezing your shoulder blades together. 

Drop your hands to your thighs, then pause briefly and release. Repeat. Do 12 to 16 repetitions at a time.

NO.4 - Standing Bear Hugs

Place your feet shoulder-width apart and stand up. 

Bend over under one end of the resistance band and run the other end behind your back and over your head. 

Place the band securely at your back under your shoulder blades. Erase the picture of your body and instead,

Extend your arms to the sides, elbows 45 degrees away from your body.

Here, press your arms forward, around an imaginary tree, with your palms down and elbows bent slightly. 

Return to start and repeat. Do 16 to 20 repetitions.

NO.5 - Overhead Triceps Extension

From a standing position take the band into a large loop, step your feet onto the bottom half of the band, and step on the arches of your feet. 

The upper half of the band is gripped with hands near your chest and palms forward. Then, from here, press the band straight up above your head. 

Make your hands slowly lower behind your head until your elbows are bent 90 degrees, and your elbows stay close to the side of your head. 

Back up your hands over your head until your arm is fully extended. Do 12 to 20 repetitions.

NO.6 - Steeple Press

In a standing position, place the band over your feet from a standing position open it up into a big loop. 

And step both the feet into the bottom half of the band so that it's under the arches of your feet. 

In your hands, take a grip on the upper half of the band, palms up. 

Now, roll the band around your hands, and flip your palms down. 

When you roll the band around your hands each time it produces a little resistance. Make the prayer sign: 

bring your hands together in front of your chest. 

Fold your arms in front of your chest with your palms together and press them straight up overhead until your arms are fully extended.

Take a brief pause, then put your hands back into the prayer position in front of your chest. Repeat. Do 16 to 20 repetitions.

NO.7 - Drag Curls

Step both feet onto the bottom half, so that the band is under the arches of your feet from a standing position, 

And open your band into a large loop from this position.

Have your arms hang freely at your sides at your sides with your hands on the upper half of the band. 

When you drag the band towards your shoulders, keep your chest up and shoulders down and squeeze your biceps to ‘pull’ the band away from you.

Lower the band down to the starting position and stop when you reach the bottom of your chest, 

Then slowly lift your chest back into the rest position. Repeat. Do 16 to 20 repetitions.