Shoulder Exercises With Resistance Bands & Dumbbells

As the most mobile joint in your body, your shoulder can move in three planes of motion. Because it’s a highly flexible ball and socket joint, your shoulder is vulnerable to injury from overuse and poor posture. In addition to the major muscles, such as the deltoids, acting on your shoulder joint, the rotator cuff muscles form a protective cap. You can strengthen these two types of muscles by doing resistance exercises with resistance bands and dumbbells.

  1. Military Press

    • Target the front, middle and back deltoids, triceps and trapezius muscle by doing the military press with either dumbbells or a resistance band. Begin the dumbbell military press by standing with your legs hip-width apart and holding a dumbbell in each hand. Keep your elbows tucked in to your sides. Raise the weights to shoulder height with palms turned forward and elbows bent. Slowly press the dumbbells straight overhead, extending your arms. Avoid locking your elbows. Pause at the peak position and slowly lower the weights back to shoulder height to finish one rep. Perform two sets of eight to 12 reps. If you’re using a resistance band, sit on the middle of the band on a chair. Hold the ends of the band in your hands. Raise the band to shoulder height with your palms turned forward and elbows bent. Slowly press the band straight overhead, extending your arms. Avoid locking your elbows. Pause at the peak position and slowly lower the band back to shoulder height to finish one rep. Perform two sets of eight to 12 reps.

    Reverse Fly

    • To build the back region of your shoulders, perform a reverse fly with 3 to 5-pound dumbbells. In a standing position with feet hip-width apart, bend forward at the waist to form a 90-degree angle with your lower and upper body. Your torso should resemble a hinge. Hold the dumbbells in front of you with your palms facing each other. Extend your arms to your sides in a straight line until they are level with your head and parallel to the ground. Slowly return to starting position. Perform 12 to 15 reps for three sets. To do this exercise with a band, loop the band around a sturdy object, such as a pole. Stand facing the pole and far enough away so the band is taut. Your arms should be fully extended in front of you. Draw your arms to the sides, keeping them at shoulder height, then slowly return to starting position. Perform 12 to 15 reps for three sets.

    Rows

    • Two types of rows – bent-over and seated – can help you to strengthen the muscles around your shoulder blades. Use dumbbells for the bent-over row, which also conditions your leg muscles. Stand beside a bench holding the dumbbell with your right hand. Bend forward at the waist and extend your right arm toward the ground. Draw the weight back up, keeping your elbow close to your body. Perform 12 to 15 reps and repeat the exercise with the other arm. In a seated row, your legs are immobile. Sit on the floor with your legs in front of you and knees slightly bent. Loop a resistance band around your feet. Hold the ends of the band. Flexing your elbows, pull the band toward the sides of your torso then straighten them again. Repeat the motion as if rowing.

    Rotator-Cuff Exercises

    • When you slouch over your computer at work, your rotator cuff is responsible for pulling your shoulder joint back into proper alignment. A common injury is the inflammation of the rotator cuff, or impingement. The muscles tear and swell due to overuse or incorrect training form. Perform inverted arm raises to condition the rotator cuff. Stand and hold a dumbbell in each hand. With straight elbows and thumbs pointing down, bring your arms about 30-degrees forward of a side raise. Lift the weights to only two-thirds of the way to shoulder height. Lower the weights back to starting position. You can also perform the exercise by standing on the middle of a resistance band. Hold the ends of the band. Using the same technique as the dumbbell exercise, stretch the band up.