Easy Resistance Band Shoulder Exercises to Try at Home

07 March 2025

Posted in

Rehabilitation

Resistance bands can be beneficial for addressing shoulder discomfort through targeted exercises that promote strength, flexibility and stability. The gentle pull from latex bands facilitates gradual rehabilitation and strengthening of the shoulder muscles.

Sarah Becker, PT, DPT, a rehab therapy supervisor at INTEGRIS Health Jim Thorpe Outpatient Rehabilitation, says resistance bands offer a low-impact approach to shoulder rehabilitation that caters to various levels of strength and mobility. "Resistance band exercises are a great exercise option for people who prefer to work out at home as it is an inexpensive and safe way to exercise many parts of the body.”

Why resistance bands work

The big picture: Unlike other forms of rehab that place more strain on the musculoskeletal system, many physical therapists favor the use of resistance bands due to their versatility and effectiveness.

Resistance band exercises help strengthen the shoulders, upper back and upper arms. Of note, they help stabilize rotator cuff muscles to help boost mobility.
The constant tension of resistance bands activates muscles to create more joint stability. More stability reduces the risk of injury.
Resistance bands aid in improving shoulder mobility and flexibility by safely enhancing the range of motion.
The elasticity of resistive bands allows you to provide resistance in any direction, allowing for more access to try new exercises and movements.
Resistance bands are both convenient and accessible – no weights or machines necessary! The light-weight nature allows them to travel with you anywhere.

Resistance band shoulder exercises

Front raise: Step on to the resistance band and hold the bands in each hand. With your arms straight down and palms facing down, raise your arms to shoulder level. Lower your arms back to your waist. Repeat 10 times.

This exercise primarily targets the anterior deltoid muscles, which aid in shoulder flexion and lifting the arms forward.

Lateral raise: Similar to the front raise, step on to the resistance band and hold the bands in each hand. With your arms by your side and palms facing inward, raise your arms to the side until they are parallel to the shoulders. Lower your arms back down. Repeat 10 times.

This exercise primarily targets the lateral deltoid muscles and helps build overall roundness and shoulder definition.

Shoulder press: Stand on the band with your feet hip width apart. Raise the bands above your shoulders so your elbows reach a 90-degree angle. Press the band upward until your arms are fully extended. Repeat 10 times.

This exercise targets the deltoids, trapezius and triceps and helps build strength and stability.

Band pull-apart: Hold the resistance band in front of you with both hands. With your arms straight, pull the band apart. Repeat 10 times.

This exercise primarily targets the rear deltoids, which engage the rhomboid, trapezius and rotator cuff muscles. These muscles play a role in posture and upper body strength.

Overhead band pull-apart: Stand on the resistance band with both feet, holding the ends overhead. Pull the band apart away from your head, engaging the muscles in the upper back and shoulders. Repeat 10 times.

This exercise targets the rear deltoids, rhomboids and trapezius muscles to promote scapular retraction and shoulder stability.

Next steps: Becker encourages you to contact your doctor if you have pain or discomfort in your shoulder. “Our INTEGRIS Health Jim Thorpe therapists are exercise specialists who can prescribe specific exercises to help people for known injuries or can help with an individualized wellness program for global health."

Contact INTEGRIS Health Jim Thorpe Rehabilitation to learn more about our in-patient and outpatient services.