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Resistance Band Series - Shoulder Exercises

Resistance Band Series - Shoulder Exercises

Summary

  1. Overhead press with resistance band
  2. External shoulder rotation
  3. Seated row with resistance band

Overhead Press With Resistance Band

Equipment:

1 x 2M Resistance Band

Preparation

Grab the end of the band, one in each hand and place both feet on the middle of the band. Pass the band behind your elbow to secure the movement.

Conducting the exercise

Your shoulders should be relaxed and pulled down.

Extend your arms above your head and hold the position for 2 seconds. Return to the starting position, controlling the return of the band.

Your abdominals must be contracted and your back must remain in a neutral position.

Difficulty: 3/5

Isolated muscles: Deltoides, triceps and trapezius

Objectives: Strengthen your entire abdominal area and glutes effectively.

Repetitions3 Rounds of 15 repetitions

Breathing: Exhale when the arms are stretched and then inhale when you release the tension.

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External Shoulder Rotation

Equipment:

1 x 1.2M Resistance Band
1 x Yoga Mat

Preparation

Grab the end of the band, one end in each hand and place both feet on the middle of the band. Pass the band behind your elbow to secure the movement.

Conducting the exercise

Your shoulders should be relaxed and pulled down.

Extend your arms above your head and hold the position for 2 seconds. Return to the starting position, controlling the return of the band.

Your abdominals must be contracted and your back must remain in a neutral position.

Difficulty: 5/5

Isolated muscles: Shoulders, scapular, deltoids

Objectives: Strengthen your entire abdominal area and glutes effectively.

Repetitions: 2 Rounds of 10 repetitions. Keep the control by slowing down the movement and by using a low resistance

Breathing: Breathe slowly. This exercise is more about movement control  than a strength exercise.

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Seated Row With Resistance Band

Equipment:

1 x 1.2M Resistance Band
1 x Yoga Mat

Preparation

Start by getting into a sitting position with your legs stretched out (or slightly bent if you prefer). To create resistance, place the band around your feet and get into position. Your back must be straight with arms bent at a 90 degree angle at the end of the movement.

In this exercise, it’s crucial to keep your shoulders down and body stable.

Conducting the exercise

During this exercise, only your shoulders should be working. The rest of your body should be locked in position.

When in the starting position, pull the band back simultaneously with both arms. Keep going until your elbow is at a 90 degree angle.

Make sure to keep your back straight without collapsing

Difficulty: 2/5

Isolated muscles: Shoulders

Objectives: Target the top of your shoulders, control the movement and maintain your posture.

Breathing: Exhale when you’re pulling the band back and inhale when releasing the tension.

Buy your equipment - Resistance Band & Yoga Mat



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