Resistance band exercises are an effective way to build strength in the back and shoulders, so they are excellent both for maintaining a well-toned upper body and for correcting muscle imbalances by building up weak areas. Resistance bands are an excellent piece of equipment to help you get your workout done in less time, while still getting a great workout. They are portable and inexpensive, and you can use them just about anywhere.
Here are five resistance band exercises for back and shoulders you should add to your workout routine:
1. Band pull apart
The Band pull-apart is a great exercise to improve the flexibility of your shoulders, back and chest. It can be performed either using an intact band or by using one of the many handles (traction handles, knurled handles, etc.) that can be added to the end of a band. The trick behind the band pull-apart is in its execution. Like most dynamic exercises to improve flexibility, you must perform the movement slowly yet forcefully. This will create tension in the muscles you’re attempting to stretch that will not only make them “feel” more stretched but will also help promote lengthening and avoid injury during these exercises.
Here is how you do a band pull apart:
- Start by holding the band out in front of you with your arms extended and your palms facing down.
- Next, begin to pull the band apart slowly and with force. You should feel a stretch in your chest and shoulders.
- Hold the position for 2-3 seconds then return to the starting position.
- Repeat the exercise for 10-15 repetitions.
The band pull-apart is a great exercise to include in any flexibility training program. It can be performed using an intact band or by using one of the many handles that have become popular for use with bands, and the benefits will be seen all over your body. This makes it especially great for those looking to improve their posture as well because the shoulders and back are major factors in good posture and without flexibility in these areas, chances are that your posture will suffer. Whether you’re new to flexibility training or have been doing it for years, this exercise should be considered a must-do.
2. Band side raises
The band side raise is an exercise that heavily targets the rhomboids, lower traps, and rear delts. By adding the anterior band you can perform side raises in a range of positions – the higher in elevation, the harder the shoulder extension component of the exercise becomes. This makes it a great move to further build strength and stability in your shoulders.
To do this exercise:
- Start by holding a band in each hand, with your palms facing down.
- Raise your arms out to the sides, keeping your elbows slightly bent.
- Raise the band up until your hands are level with your shoulders.
- Hold for a few seconds, then slowly lower your arms back to the starting position.
The band side raise is an excellent variation for anyone looking to target the posterior chain of the upper body. Whenever you’re performing this exercise, make sure that your last rep of each exercise is difficult, if not impossible to complete as this will leave you feeling a burn/fatigued in your targeted musculature.
3. Band upper back rows
Band upper back rows are designed to improve the strength of your upper back and shoulders. They emphasize strengthening the rhomboids and scapular-retraction muscles, which give you a nice complement to the lower trapezius mass. Your body uses many of these smaller-muscle groups when carrying out daily activities.
Here is how you do this exercise:
- Anchor a band around a sturdy post or door at about shoulder height.
- Grasp the band with your right hand and step forward until there is tension in the band.
- Bend your elbow and row the band up to your side, keeping your elbow close to your body.
- Return to the starting position and repeat.
Overall, Band upper back rows are one of the most effective upper-back exercises out there. If you want a nice, round upper back that’s free from any knots or kinks, this exercise is for you. Just remember to keep with the rep range and go at a steady pace!
4. Band shrugs
Band shrugs are a great exercise to add to your back routine and chest routine. This is a great isolation exercise that helps develop and strengthen the upper back which is an overlooked body part. A band is a fantastic tool for building muscle mass, but also improving athleticism.
Here is how you do this exercise:
- Start by holding a band in each hand, with your palms facing down.
- Raise your shoulders as high as you can and then release them back down.
- Repeat for the desired number of repetitions.
The band shrug is an intense overhead shoulder exercise. It targets the upper traps, rhomboids, and rear delts. Although it is usually done by standing on two legs, you can also do it with one leg to intensify the contraction of the lats. This exercise is fairly easy to perform but will leave your shoulders feeling fatigued. Squeeze your shoulder blades together the whole time and maintain constant tension.
5. Band shoulder press
The band shoulder press is a great exercise for the upper body because it provides feedback to you on how you’re pressing. With this help, you can work to build up your strength while reducing the chances of over-pushing or using too much pressure through your upper body and shoulders.
To do this exercise:
- Stand with your feet shoulder-width apart, and hold a band in each hand with your palms facing forward.
- Bring the band up to your shoulders, and then press it overhead.
- Return to the starting position, and then repeat.
The band shoulder press is a great exercise for building up your strength and stamina, though it can also be used as an exercise to warm up as well. Simply put, the more you do these while also working to increase your all-around upper body strength and stamina, the better you’ll feel. If done properly, this exercise is much safer than using a barbell or dumbbells and will help you to boost your gains in no time.
Conclusion
Resistance band exercises are an excellent alternative to free weights, especially if your goal is to get in shape quickly. They can be easily packed away and are affordable, two big factors when deciding how to approach a workout routine. The exercises can also easily be done in most locations and don’t require a lot of space, making them ideal for those with little space to work with.