Resistance Band Shoulder Workout
This resistance band workout targets all areas of the shoulders: rear delts, lateral delts, and front delts, finishing with an overhead press. It’s designed to build strength, control, and stability, especially useful for home workouts or as an accessory session in the gym.
Workout Format
3 sets of each exercise
12 reps per set
30 seconds rest between exercises
Total time: 15–18 minutes
Exercise 1: Bent-Over Rear Deltoid Fly
Target: Rear delts, upper back
How to do it:
Step on the band with one foot and hinge forward from the hips, keeping your back flat.
Hold the ends of the band with palms facing each other.
Raise your arms out to the sides until level with your shoulders, keeping a slight bend in the elbows.
Lower under control and repeat.
Key points:
Keep your spine neutral and avoid rounding your back.
Focus on squeezing through the rear delts.
Control both the lift and the lowering phase.
Exercise 2: Lateral Raise
Target: Lateral delts (sides of the shoulders)
How to do it:
Stand on the band with both feet and hold the ends by your sides.
Raise your arms out to the sides until they reach shoulder height.
Lower back down slowly.
Key points:
Keep your movements slow and controlled—avoid swinging.
Lead with your elbows.
Avoid shrugging; keep the shoulders relaxed.
Exercise 3: Front Raise
Target: Front delts
How to do it:
Stand on the band and hold the ends in front of your thighs with palms facing down.
Lift your arms forward until they reach shoulder height.
Lower under control.
Key points:
Keep arms straight but not locked.
Engage the shoulders—don’t rely on momentum.
Lower slowly to maintain tension.
Exercise 4: Behind-the-Head Shoulder Press
Target: Full shoulder (front, side, rear delts)
How to do it:
Stand on the band and bring the ends to shoulder height, elbows facing forward.
Press the band overhead, slightly behind your head.
Lower to shoulder height and repeat.
Key points:
Engage your core to protect your lower back.
Press from the shoulders, not the chest.
Maintain a smooth, controlled rhythm.
Summary
3 sets of 4 exercises
12 reps per set
30 seconds rest between exercises
Approximate duration: 15–18 minutes
This is a focused, efficient shoulder workout that improves posture, muscular balance, and shoulder health—all with just a resistance band.
Full-Body Circuit Workout
Instructions:
Complete each exercise in sequence.
Perform 3 rounds of the circuit.
Begin with 4 reps per exercise (except for knee-ups, which start at 8 reps).
If the workout feels easy and you maintain good form, add 2 reps to each exercise in the next session.
Circuit - (3 Rounds)
1. Walk Outs
Start standing with feet hip-width apart.
Hinge at the hips and place your hands on the floor in front of you.
Walk your hands forward until you reach a high plank position.
Engage your core, hold briefly, then walk your hands back to the starting position and stand up.
2. Back Raises with Shoulder Squeeze
Lie face down with arms extended forward.
Engage your lower back and lift your chest and arms off the floor.
Squeeze your shoulder blades together at the top of the movement.
Lower back down with control.
3. T Press-Ups
Start in a high plank position with hands under shoulders.
Lower yourself into a push-up.
As you push back up, lift one arm off the floor and rotate into a side plank, forming a ‘T’ shape.
Return to the start and repeat on the other side.
4. Squats with Arms Up
Stand with feet shoulder-width apart, arms extended overhead.
Lower into a squat while keeping your arms raised.
Keep your chest up and knees aligned with your toes.
Drive through your heels to return to standing.
5. Plank (Press-Up Position) with Knee Ups
Start in a high plank position with wrists under shoulders.
Engage your core and bring one knee towards your chest, then return it to the starting position.
Repeat on the other side.
Disclaimer
Before starting any new exercise program, consult with your doctor or healthcare provider, especially if you have any pre-existing medical conditions, injuries, or concerns. This workout is designed for general fitness and may not be suitable for everyone. Perform all exercises with proper form and listen to your body to avoid injury.
🔥 Barbell Leg Workout – Build Strength, Stability & Muscle Balance 🔥
This barbell leg session is all about building strength, stability, and muscle balance while keeping things simple and effective. You’ll hit your glutes, quads, hamstrings, and core, working through four key movements.
Workout Plan
🏋️ Deadlifts – 3 sets of 10 reps
🏋️ Front Squats – 3 sets of 10 reps
🏋️ Back-Stepping Lunges – 3 sets of 10 reps (each side) (30 sec rest)
🏋️ Barbell Bridges – 3 sets of 10 reps
⏳ Rest: 60 secs between sets (30 secs for lunges)
Warm-Up (Don’t Skip It!)
🔹 Lighter deadlifts
🔹 Bodyweight squats
🔹 Lunges
🔹 Glute bridges
💡 Top tip: Keep the movements controlled, engage your core, and focus on good form over weight. A solid leg session doesn’t need fancy exercises—just the right ones, done well.
⚠️ Important Disclaimer
Before starting any new exercise routine, consult with a doctor—especially if you have any existing medical conditions or concerns. Always ensure you're using the correct technique when lifting weights to avoid injury. If you're unsure about form, working with a qualified coach or trainer is highly recommended. Train smart, lift well, and stay injury-free!
Exercise instructions
🏋️ Deadlifts
✅ Set-up: Feet hip-width apart, bar over midfoot, grip just outside legs.
✅ Engage core: Brace your core and keep your back flat before lifting.
✅ Drive through heels: Push the floor away, standing up tall.
✅ Hips & shoulders together: Hinge at the hips while keeping the bar close.
✅ Control the lowering: Don't just drop the bar—lower it under control.
💡 Focus on form over weight—good technique leads to better strength gains.
🏋️ Front Squats
✅ Bar position: Rest the bar on your front delts, elbows high, chest up.
✅ Feet stance: Shoulder-width apart, toes slightly turned out.
✅ Brace & descend: Keep your core tight, squat down until thighs are at least parallel.
✅ Drive up: Push through the heels and keep your chest up on the way up.
✅ Stay upright: Unlike back squats, you need to stay more vertical—don’t tip forward!
💡 If wrist flexibility is an issue, use a cross-arm grip or straps.
🏋️ Back-Stepping Lunges (Each Side)
✅ Step back, not too far: A controlled step back keeps balance and tension.
✅ Knee alignment: Front knee should stay in line with your toes—no collapsing inwards.
✅ Drop into a 90° angle: Back knee should hover just above the floor.
✅ Drive through front leg: Push up through the heel to return to standing.
✅ Keep torso upright: Don’t lean too far forward—engage your core for stability.
💡 30 secs rest keeps the intensity up and works on endurance as well as strength.
🏋️ Barbell Bridges
✅ Set-up: Barbell over hips, feet hip-width apart, knees bent.
✅ Brace core & drive up: Push through heels and squeeze glutes at the top.
✅ Don’t overextend: Hips should stop when your body forms a straight line.
✅ Lower with control: Avoid just dropping back down—control the movement.
✅ Engage glutes: If you feel it more in your lower back, reset and focus on driving through the glutes.
💡 Great for building posterior chain strength—make sure to squeeze at the top!