Band Shoulder Stability
“For set strong looking shoulders”
This resistance band shoulder workout hits every part of the shoulder — rear, side, and front — finishing with a powerful overhead press to tie it all together. Expect slow, controlled reps that build real-world strength, joint stability, and better posture.
No machines. No gimmicks. Just focused shoulder work that keeps you strong, balanced, and injury-resistant — perfect for home or as a smart gym finisher.
1 – Single-Arm Band Deltoids
3 × 12 reps each side – 30 sec rest
Step on the band with your opposite foot and hinge forward from the hips, keeping your back flat and core engaged. Hold the end of the band with one hand so it crosses the body. With a slight bend in the elbow, raise your arm out to the side until it's level with your shoulder. Pause briefly, then lower with control. Complete all reps on one side before switching. This move targets the rear deltoid and upper back, helping to improve shoulder balance, posture, and stability through focused, isolated tension.
2 – Single-Arm Band Side Raise
3 × 12 reps each side – 30 sec rest
Stand tall with the band under your opposite foot and hold the end in one hand by your side. Keeping a slight bend in your elbow, raise your arm out to the side until it reaches shoulder height. Pause briefly, then lower under control. Keep your chest lifted, core braced, and shoulders relaxed throughout. This isolates the lateral deltoid, building width, stability, and control through the side of the shoulder — ideal for shaping and strengthening the upper body.
3 – Band Front Raise
3 × 12 reps – 30 sec rest
Stand on the band with both feet hip-width apart, holding the ends in front of your thighs with palms facing down. With arms straight but not locked, raise both hands forward until they reach shoulder height. Pause at the top, then lower slowly under control. Keep your core engaged and avoid using momentum. This targets the front deltoids, helping to build strength, control, and shoulder stability — especially useful for pressing power and upper-body posture.
4 – Behind-the-Head Band Shoulder Press
3 × 12 reps – 30 sec rest
Stand on the band with feet shoulder-width apart and bring the ends up to shoulder height, elbows pointing forward. From here, press the band overhead in a straight line, allowing it to travel just slightly behind your head. Pause at the top, then lower back to the start position with control. Keep your core tight and spine neutral throughout. This move targets all heads of the shoulder while encouraging proper overhead positioning and joint stability — a powerful finish to the session.