Shoulder workout without iron, 6 best exercises with a rubber band

Fitness resistance bands are the most versatile exercise equipment you can have. And the main plus – you can work out with it anywhere. In this material we have analyzed the best exercises for shoulders with a rubber band, which can be performed at home.

supervisor, trainer World Class gym category “personal”

Deltoid muscles play an important role in our body, help us to achieve success in sports. They are involved in all pulling and pressing movements performed with the arms.

Warm-up
The best shoulder exercises with a resistance band

Warm-up

Before starting the workout, we warm up properly. We do a preliminary stretch to warm up the muscles and prepare the joints for the load. Immediately before training, your body should be fully stretched to eliminate the risk of injury. An injury to the shoulder joint is very painful. To prevent this from happening, you should perform the following preparatory exercises.

Swinging movements

Technique

Place your feet at shoulder width, straighten your back, arms down along the body.
Breathing evenly, perform straight arm swings in front of you for a few counts.
Return to the starting position.
While performing warm-up elements, breathe evenly.

Do the same exercise, but this time swing to the sides.

Rotational movements

Technique

Starting position: feet at shoulder width, back straight, arms along the body.
Perform rotational movements forward in the shoulder joints for a few counts.
Then do the same in the opposite direction.
Try not to sway.

Best shoulder exercises with a rubber band

Andrei Donskikh: when they talk about training the shoulders, most often they mean the deltoid muscles.

They bend, withdraw to the side and extend the arm. Note that a large number of muscles are involved in these movements, but the deltoids are the foundation of the basics. They belong to the main muscles of the arms and form the outer contour of the shoulders. If you want to add relief to your body, you should pay special attention to the delts.

Today’s complex will be perfect for all sports fans and even those who are very new in this field. All exercises from our workout are performed with a rubber elastic band, which is ideal for home sports. The elastic band is suitable for those who do not like going to the gym and prefer to exercise at home or on the street. You can choose an elastic band based on your fitness level.

For this workout we recommend using a tubular expander with handles, but if you don’t have one, you can use a classic elastic band.

Raising arms in front of you

Technique

Take an expander, stand on it with both feet, clench the handles in your fists.
Starting position is standing, arms down along the body, knees and elbows slightly bent.
As you exhale, raise your arms in front of you to about the level of your forehead.
Do not jerk while lifting, the movements should be smooth.
As you inhale, return to the starting position.
Keep your back straight throughout the exercise.

Perform 3-4 approaches of 10-12 repetitions.

Arm extension to the sides

Technique

Take an expander, stand on its center with both feet.
Starting position is standing, arms down along the body, knees and elbows slightly bent, pelvis slightly pulled back, with the ends of the rubber band in your hands.
As you exhale, bring your arms to the sides to a level parallel to the floor.
As you inhale, return to the starting position.
Do not make sudden movements.

Perform 3-4 approaches of 10-12 repetitions.

Pull to the chin with an espander

Technique

Starting position – standing, arms are lowered and slightly bent, as well as the knees.
Legs are on the rubber band, in the hands – the handles of the expander.
The pelvis is slightly pulled back.
As you exhale, pull your elbows vertically upwards.
When you reach the top point, inhale and smoothly return to the starting position.

Perform 3-4 approaches of 10-12 repetitions.

Overhead press

Technique

Starting position – standing, feet shoulder-width apart on a rubber band, in the hands of the handles of the expander.
The arms should also be bent at the elbows so that the fists look up.
As you exhale, straighten your arms and pull the ends of the rubber band up over your head.
As you inhale, return to the starting position.

Perform 3-4 approaches of 10-12 repetitions.

Frontal arm raise

Technique

Fix the expander at about chest level.
Stand sideways to the rubber band, and grab the handle with the opposite hand.
Place your feet shoulder-width apart and tilt your body slightly forward.
Move away from the point of fixation at such a distance that the rubber band is well stretched.
As you exhale, quickly move the working arm up and to the side.
As you inhale, return to the starting position.

Perform 2-3 approaches of 10-12 repetitions.

Side arm raise

For this exercise you will need a classic tape expander.

Technique

Hook the rubber band with the foot of your right foot.
Put the other part of the rubber band on the palm of your left hand.
As you exhale, pull your hand up and to the side, tightening the rubber band.
As you inhale, return to the starting position.

Perform 3-4 approaches of 10-12 repetitions.

Andrei Donskikh: how diverse the training will be depends only on you. Change the load with the resistance of the espander, the number of approaches or repetitions.

To dilute the complex, you can do exercises for triceps, it is often pumped together with shoulders, and you can work the chest muscles, because they are synergistic muscles. That is, when performing certain movements, all of them are involved, as, for example, when performing presses.