Shoulder Workout With Resistance Bands

Shoulder Workout With Resistance Bands

Do you need to get a quick shoulder workout at home with some resistance bands? I have been using resistance bands for years. They are a great alternative to going to the gym. Also, they are so compact, that they can easily fit in your luggage when you go on a trip. In this article, I will be explaining a Shoulder workout with resistance bands.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. Consult your physician, registered dietician, or nutritionist prior to starting any workout or nutrition program.

What are resistance bands?

Resistance bands are an inexpensive way of working out! The great thing about resistance bands is they provide “resistance” against your muscle fibers during your eccentric and concentric contraction. In other words, it works while you are muscles are shortening and when they are lengthening. Amazon provides great resistance bands. I recommend these to viewers and clients. I wrote an article including some full-body workouts here at


What’s in the Box!

  • 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
  • Two ankle straps – These are great to incorporate in leg exercises and ab exercises
  • Two Handles
  • A workout poster
  • A Carry bag
  • Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.

Note – These resistance bands from have been selling extremely fast. If you cant get your hands on these, then purchase another brand. They are all equally great!

The Front Shoulder Muscle

The Anatomy

The origin of the front delt muscle is at the clavicle, and the insertion point is at the top of the humerous bone. You will want to visualize contracting the muscle from its point of origin to the insertion point, and you will maximize the growth of the muscle. See the illustration below. (1)

Follow the fibers to grow your front delts
Front delt, Origin and Insertion Point

The Lateral Shoulder

The Anatomy

The side deltoid is a small head on the lateral side of the shoulder. The origin begins at the acromion process on top of the scapula and the point of insertion is on humerous, or top arm bone. Take note of the direction of the muscle’s fibers run and you will need to keep this in mind when building the delt.

Lateral delt Insertion point and origin

The Rear Shoulder

The Anatomy

The Origin of the rear shoulder is at the spine of the Scapula. The Insertion point is the same as the side shoulder and front shoulder: the Humerus.

Rear Shoulder Fitmanfitness

Why do you need to know about the Insertion Point and Origin?

Knowing this will help you maximize the growth of your muscle because you will know which direction to move in order to contract the muscle properly. Whenever you are contracting the muscle, focus on bringing the Insertion Point to the Origin. As I tell my clients, visualize contracting those two points together, slowly.

Why do you need the about following the fibers?

Similar to knowing about the insertion point and origin, following the muscle fiber is equally as important. I constantly remind my clients to follow the fiber. In addition, as you are working out the muscle, remember to contract the muscle in direction of the muscle fibers. Understanding the direction in which they are going will allow you to maximize chest muscle growth.

In addition, I tell my clients to research the particular muscle before the training session. Make it a habit to look online prior to working out the way in which the muscle fibers run, then apply that to your workout. It will make a huge difference in back muscle growth! Even prior to the exercise, I will spend a few moments online with my client searching for the term “Insertion point of shoulder muscles,” or “Origin of the Shoulder muscles,” or “Muscle fibers of the Shoulder muscles.” You can also find these diagrams on this blog post on my website at

Now that you know about the insertion point, origin, and how to follow the fibers, you now can apply that to your workout. Before you begin any rigorous exercise it is best to consult a physician. You never know what is going on internally with your body, such as high blood pressure.

To begin your workout you must warm-up the muscles

Warm-up your shoulder muscles to begin your Shoulder muscle growth

Warming up your muscles is essential to having a great workout. If you do not warm up your Shoulder muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes. If you do not have a treadmill, do several sets of jumping jacks or high steps. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the Shoulder muscles to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, on to the exercises. Check out this video below for the best back workout with resistance bands.

If you are a beginner, I suggest doing the Front Raise, Lateral Raise, Shoulder Press and the Rear Delt Fly. You can start doing 10-12 reps at 3 sets. I want you to remember that the shoulder muscles are not huge muscles, so don’t use much weight. I find that my shoulders react well to more reps with less weight.

In Conclusion

When you understand the muscles of the Shoulder, you will approach your resistance bands workout in a whole new way. I advise clients that it is important to research their muscles before working them out. There are so many muscle diagrams online now that you can review your anatomy and the way the fibers run. So, Applying weight with the resistance bands is a great way to strengthen your back and give you better posture.

You can also check out my other articles on other parts of the body on my website. If you have any questions, please contact me at

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