Resistance Band Training: Shoulder Isolation

Isolated joint exercises are probably the most popular form of elastic resistance training. These exercises generally involve single joints moving in one direction and are used to target specific muscles that provide joint stability and prevent overuse injuries.

Individually strong muscles and stable joints often form the base for executing simple, as well as more compound movements. Any chain is only as strong as its weakest link; this statement applies to kinetic, or movement, chains as well as any other type. A chain of movement is limited by the weakest muscle, or sometimes the least stable joint, in the chain.

In the upper body, elastic resistance is particularly effective for shoulder joint exercises. The elbow, hand, and wrist joints can also be exercises with elastic bands and tubing as well as the lower body joints of the hip, knee, foot, and ankle. Resistance exercises for muscles that provide stability to joints of the upper body, arms and hands, and the lower body follow.

It is a good idea to exercise the same joint on both sides of the body.

Shoulder Exercises

Lateral Raise

Stand with one foot slightly in front of the other with the  middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of your feet. Lift the bands out to the side at shoulder level, keeping your elbows straight. Slowly return to the start position.

Variation

Alternate lifting right and left arms

Training Tips

Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight. Keep your wrists straight.

Frontal Raise

Use a staggered step, with one foot slightly in front of the other, and stand on the middle of the band or tubing with one foot. Grasp the ends of the band and lift the band forward to shoulder height, keeping your elbows straight. Slowly return.

Variation

Alternate lifting right and left arms.

Training Tips

Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Avoid arching your back; keep its straight. keep your abdominals tight. Keep your wrists straight.

Scaption

Stand with one foot in front of the other and place the middle of the band or tubing under the front foot. Grasp the ends of the band or tubing and bring your arms slightly in front of your body about 30 degrees. Lift the bands out to the sides to shoulder height. keep your thumbs up and your elbows straight. Slowly return.

Variation

Perform the exercise with the thumbs down as if you are emptying a can. be sure to stop at shoulder height.

Training Tips

Keep your shoulder blades down; avoid shrugging your shoulder with the movements. Avoid arching your back; keep it straight. Keep your abdominals tight. Keep your wrists straight.

Shoulder Internal Rotation

Securely attach one end of the band to a sturdy object and stand beside it, with your working arm nearest the object. Grasp the free end of the band with your elbow by your side, bent 90 degrees, and your forearm parallel to the floor. Pull the band away from the attachment point and return slowly.

Variation

Place a large pillow between your arm and trunk to increase the abduction of your shoulders while performing the exercise.

Training Tips

Keep your wrist straight. Keep your elbows bent at 90 degrees; don’t extend your elbow or wrist to complete the motion. Keep your trunk stationary; don’t rotate your trunk to complete the  motion.

Shoulder External Rotation

Securely attach one end of the band to a sturdy object and stand beside it, with your non-working arm nearest the object. Grasp the end of the band with your elbow by your side, bent 90 degrees, and your forearm parallel to the floor. Pull the band away from the attachment and return slowly.

Variation

Lift your arm so that your shoulder is at a 90-degree angle and keep your elbow at shoulder height. Pull the band away from the attachment, keeping your shoulder and elbow bent 90 degrees.

Training Tips

Keep your wrist straight. Keep your elbow bent at 90 degrees; don’t expect  your elbows or wrist to complete the motion. Keep your trunk stationary; don’t rotate your trunk to complete the motion.

Serratus Punch

Securely attach one end of the band to a sturdy object behind you. Grasp the end of the band at shoulder height with your elbow extended. Keep your trunk steady and shift your shoulder forward to punch the end of the band away from the attachment. Slowly return.

Variation

Perform the exercise while supine by placing the middle of the band around your upper back. grasp the end of the band at shoulder level and push the band toward the ceiling as you keep your elbow straight.

Training Tips

Keep your elbows straight throughout the exercise. Don’t allow your trunk to rotate during the exercise.

Diagonal Flexion

Securely attach one end of the band to a sturdy object near the floor. Stand with your nonworking side next to the attachment point. Grasp the other end of the band and pull the band up and away from the attachment point, crossing your body as if you were drawing a sword. keep your elbows straight. Slowly return.

Variation

Use two bands and perform the motion with both arms at the same time.

Training Tips

Keep your back straight and don not rotate your trunk to complete the motion. Keep your abdominals tight.

Diagonal Extension

Securely attach one end of the band to a sturdy object above your head. Stand with your working arm next to the attachment point and grasp the other end of the band. Pull the band down and away from the attachment point, keeping your elbow straight and crossing the body as if you were throwing a ball. Slowly return.

Variation

Use two bands and perform the exercise with both arms at the same time.

Training Tips

Keep your back straight and don’t rotate your trunk to complete the motion. Keep your abdominals tight.

Shoulder External Rotation with Retraction

Use a looped band or create a loop by tying the ends of a band together. Begin with the loop around the outside of both hands, your elbows by your sides, and your forearms parallel to the ground. Slowly move your forearms outward and squeeze your shoulder blades together. Slowly return.

Training Tips

Keep your elbows by your sides and your forearms parallel to the ground. Keep your wrists and your back straight.

Shoulder Internal Rotation at 90 Degrees

Securely attach one end of the band to a sturdy object and stand in front of it with your working arm nearest the attachment point. Grasp the end of the band with your palm forward. Lift your arms so that your shoulder is at a 90-degree angle, keeping your elbow at shoulder height. Pull the band toward the body and away from the attachment and return slowly.

Variation

Use a staggered step with one foot in front of the other.

Training Tips

Keep your elbow at shoulder height. Keep your wrist and your back straight.

Shoulder External Rotation at 90-Degree

Securely attach one end of the band to a sturdy object and stand in front of it with your non-working arm nearest the attachment point. Grasp the end of the band with your palm down. Lift your arm in front of you until your shoulder is at a 90-degree angle, keeping your elbow at shoulder height. Pull the band away from the body and away from the attachment point. Return slowly.

Variation

Use a staggered step with one foot in front of the other.

Training Tips

Keep your elbow at shoulder height. Keep your wrist and your back straight.

Shoulder Wall Walk

Loop a resistance band around your forearms just below your wrists. Stand near a wall and, with elbows bent, place your forearms on the wall at or just below shoulder height. “Walk” your forearms up and down the wall near shoulder height, keeping the distance between your elbows narrower than that between your hands.

Variation

“Walk” your forearms to the left and right side.

Training Tips

Don’t allow your head and chest to touch the wall. Keep your neck and back straight throughout the exercise. Don’t extend your neck. Don’t shrug your shoulders.

Shoulder Monster Walk

Loop the resistance band around your forearms just below the wrists. Get on your hands and knees with your hands in line with your shoulders and your elbws straight. While keeping your elbows straight, lift one hand and move it to the side. return the hand to the starting position and repeat on the opposite side.

Variation

Perform the exercises moving your hands forward and backward on the floor.

Training Tips

Keep your back and neck straight throughout the exercise. Don’t extend your neck. Keep your elbows straight.

Putting the Exercises to Work

You should train you shoulders with resistance bands twice per week, with at least 48 hours between training sessions. Select three different exercises and perform  3 sets of 12 repetitions on each exercise. Be sure to work both sides of the body on unilateral exercises.