7 Resistance Band Exercises for Stronger Arms and Shoulders

Building strong arms and shoulders is crucial for athletic performance and everyday tasks. To help you achieve this, experts suggest these resistance band exercises to effectively strengthen your arm and shoulder muscles.

Strong arm and shoulder muscles are essential for many daily tasks, from carrying luggage and pushing open doors to swinging a pickleball racket and maintaining bone health.

Incorporating a resistance or elastic band into your strength training routine offers a unique challenge for your muscles. As the band stretches, the resistance increases, making your muscles work harder during different phases of the exercise. This variable resistance is particularly beneficial if you’re new to strength training or returning after a break.

“The primary advantage of using resistance bands is that they allow us to increase the resistance during the easier part of the lift, which is especially helpful for beginners,” says Michael Hamlin, CSCS, founder of EverFlex Fitness in Calgary, Canada. With resistance bands, there's less tension at the weakest part of the exercise, making it a safer and more effective option for those starting out.

A 7-Move, Resistance Band Arm and Shoulder Workout

This workout, created by Rachel Hall, a NASM-certified personal trainer in Miami and the fitness program director for Body FX, is designed to help you increase strength and enhance your overall fitness.

Complete the exercises in sequence, taking 20 to 30 seconds of rest between each one. Aim to finish three to four total sets.

1. Bow and Arrow

Begin in a standing position, holding the resistance band in front of your chest at shoulder height with your arms fully extended. Keep your hands shoulder-width apart and your palms facing down. You should feel a slight tension in the band. While maintaining the extension of your right arm, pull your left elbow straight back, engaging and squeezing your left shoulder blade. Hold this position briefly, then slowly return your left arm to the starting position. Perform 10 to 12 repetitions, then switch to the other side.

2. Banded Push-Up

Start by kneeling on the floor. Grasp the ends of the resistance band, bringing it over your head and positioning it securely across your upper back, just above the shoulder blades. With the band in place, place your hands on the floor directly beneath your shoulders, gripping the ends of the band.

Move your feet back one at a time, adjusting them to a comfortable width apart until you're in a high-plank position, with your body in a straight line from head to heels. (A wider stance with your feet will provide more stability.)

Slowly lower your chest toward the floor by bending your elbows, keeping your core tight and your back flat. Your chest should hover just above the ground. Pause for a moment, then push yourself back up to the starting position. Aim for 12 to 16 reps. If this version is too challenging, you can lower your knees to the floor or skip the band.

3. Front Raise With Rear Delt Fly

Start by standing with your feet hip-width apart. Open the resistance band into a large loop and step both feet onto the bottom half, ensuring the band is securely under the arches of your feet. Grasp the upper portion of the band with your hands shoulder-width apart, with your palms facing the front of your thighs.

With your arms straight, lift the band until your hands reach shoulder height. Once there, pull your elbows back, focusing on squeezing your shoulder blades together. Hold this position briefly to maximize the contraction. Then, slowly release the tension, bringing your hands back down to your thighs. Repeat the movement for a total of 12 to 16 repetitions.

4. Standing Bear Hugs

Stand with your feet shoulder-width apart, holding both ends of a resistance band. Bring the band over your head and position it behind your back, ensuring it sits securely under your shoulder blades. Extend your arms out to the sides with your elbows slightly bent and positioned at a 45-degree angle away from your body.

From this position, press your arms forward, as if you’re wrapping them around an imaginary tree, keeping your palms facing down and maintaining a slight bend in your elbows. Squeeze your chest muscles as you bring your hands together in front of you. Slowly return to the starting position and repeat the movement. Complete 16 to 20 repetitions in total.

5. Overhead Triceps Extension

Start by standing with your feet shoulder-width apart. Open the resistance band into a large loop and step both feet onto the bottom half, ensuring the band is secure under the arches of your feet. Grip the upper half of the band with both hands close together near your chest, palms facing forward.

From this position, press the band straight up above your head, extending your arms fully. Then, slowly lower your hands behind your head, bending your elbows to a 90-degree angle while keeping them close to the sides of your head. Engage your triceps as you press your hands back up overhead, returning to the fully extended position. Repeat the movement for 12 to 20 repetitions.

6. Steeple Press

Stand with your feet shoulder-width apart and place the resistance band in a large loop, stepping both feet onto the bottom half so that the band rests under the arches of your feet. Grip the upper half of the band with your palms facing up, then rotate your palms downward, rolling the band around your hands. The more times you roll the band, the greater the resistance.

Once the band is secure, bring your hands together in a prayer position in front of your chest. From this position, press your arms straight up overhead until they are fully extended. Hold briefly at the top, then slowly return your hands to the prayer position in front of your chest. Repeat the movement for 16 to 20 repetitions.

7. Drag Curls

Stand with your feet shoulder-width apart and place the resistance band into a large loop, stepping both feet onto the bottom half so that the band is under the arches of your feet. Hold the upper half of the band in each hand, allowing your arms to hang naturally at your sides. 

With your chest up and shoulders relaxed, pull your elbows behind you, engaging your biceps to "drag" the band towards your shoulders. Continue pulling until the band reaches the bottom of your chest. Pause for a moment, then slowly return to the starting position. Repeat the exercise for 16 to 20 repetitions.

The Takeaway

Using resistance bands for strength training offers progressive resistance that effectively challenges your muscles. This makes them an excellent tool for enhancing arm and shoulder workouts, and they’re particularly beneficial for beginners due to their versatility and ease of use.