If you want to build big shoulders with bands and did not think it was possible, then this is the video for you. Here, I’m going to show you the best ways to build bigger shoulders using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home shoulder workouts, having a resource for the best band exercises for shoulders is going to help you to meet your goals without having to compromise.
All of these shoulder exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.
The first one shown is called one arm overhead press. Here the focus of the shoulder exercise is to overcome the limitation on band resistance that often happens when you only have a few bands to workout with. The travel from the foot to overhead is too far to go to be able to match the strength and get a good range of motion for your shoulders. Bending the knee however allows you to adjust to your exact ability levels and lets everyone benefit from it.
The next shoulder exercise with bands is the push press pull apart. This takes a popular home band shoulder exercise and makes it even better due to the inclusion of abduction and adduction resistance at the top of the rep. Even though the band is gaining slack in the middle at the top when the hands are pulled together, it is the resistance of this movement that accentuates your need to really extend your arms fully overhead which makes the deltoids and all three heads of the shoulders work hard.
No list of the best band exercises for shoulders could be complete without including the kneeling up and overs. Here you simply wrap the band under your knees and place your hands in the prayer position and focus on driving the them up overhead explosively. Speed reps and training explosively with bands is one of the best ways to tap into the growth capable type 2 muscle fibers.
When it comes to hitting the individual heads of the delts you want to start with two of the best for the front deltoids. The first is called the stretch front raise. Here you are getting not only an overload from the properly selected band resistance but also the eccentric stretch on the front delt fibers that is often missing from any shoulder exercise, even when using dumbbells.
The front delt pull apart is another great option. Here you are adding a band pull apart that is going to involve the middle and rear delts a bit yes, but primarily extending the time under tension placed on the front delts at the time of peak tension.
The middle delts of the shoulders can obviously be worked well with banded versions of the side lateral raise. That said, you want to make sure you do two things right if you want to get the most out of them. First, you want to place the band under the opposite foot of the arm you’re pulling on to increase the effective range of motion and resistance on the exercise. Second, you are going to want to use a hooked band grip rather than an overhand one to limit the strain on the wrist and forearm or weakness of either that can limit your shoulder development.
If either of these are limiting you right now you don’t have to forgo the exercise all together. Simply shorten the moment arm of the exercise and increase the resistance level of the band to perform the long arc lateral raise shown.
If you want something even more powerful and explosive, be sure to try out the cross body lateral raise. Here you will help build bigger shoulders with just bands and one of my all time favorite shoulder band exercises for getting the job done.
Hip huggers and high pulls are other shoulder band exercises that really hit the middle delt well as pulling movements and can place high amounts of tension on this head where needed the most.
Finally, the rear delts are a perfect target for increased size using just resistance bands. Two variations are possible, one done standing and one on all fours. They are called the rear delt pulls. The goal here is to not let the triceps drive the extension of the elbows but rather the arms remaining straight and being pulled into extension behind the body using the rear deltoids.
If you are looking to get bigger shoulders with bands then you don’t want to miss this video. If you are looking for resistance band workouts to build ripped athletic muscle, be sure to click on the link below to visit athleanx.com and start seeing how much better you can look and feel in just weeks training like an athlete.
For more videos on a shoulder workout with bands and the best band exercises for building big shoulders, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Build ripped athletic muscle here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW
Chris Wright
*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/big-delts-with-bands
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Great series. I would love to see a program that works just with bands and bodyweight. Like your abs app.
Do legs cause I really struggle with them
Would love a full before bed stretch routine!
Hello what about guys on travel most time. The point to attach the band for chest excercises?
That Arnold impression was spot on
Hahahahahaahhaha
400th like
Perfectly balanced as all things should be
Makes me happy not to be the only one who thought this!
Not really was just bad
Face pulls with bands is all fun & games until they take your eyes out
Can confirm. Friend of mine is an eye doctor. He says the vast majority of bad eye injuries he has treated have been from bands snapping
@toonczyk YIKES
@Dadbod Supreme I was mostly kidding when I wrote that comment but now I’m terrified
I don’t trust a rubber band lol
Just a week ago I bought my first bands and they have a cotton “matrix” in them. They are very, very strong. Brand is “Neolymp”, if anyone is interested, a german startup located in Berlin.
When Jeff uses band… the band grow gains
I don’t think you get the joke…
@Qanani Ali I think he does
Can’t wait to see if he is gonna make a bands quads or just leg exercises
Me too, can’t wait to see that one. I’ve done some band work with legs but limited in number exercises. Band squat and band RDLs basically.
@Alan Guest interesting i’ve never seen a banded squat
Imagine the bands cutting into your shoulders. His double wrapped lateral raises looked like they were about to draw blood!
When Jeff’s mom gave birth to him she didn’t have to use force Jeff pulled his way out
And his umbilical cord was his first bands…
This comment literally has the potential to get a like from Jeff himself
And explained how he did it and what muscles were primarily used and also explaining the wrong way and why.
Hahahaha
DOUBT IT LOL
Lets all give a shout-out to sly for making this guy make a playlist on bands only
@Sanskar Singh nice , @Daniel Dusentrieb is just jealous cuz he lost lol
@*.*’:RickK* *RocKStar:’*.* Ayyeee
Bands are right now the best to use because of most gyms are closed
Great video. I like bands since i do trail runs etc and can do anywhere. Like it was mentioned before, a playlist for bands would be very beneficial and easier to find. Hi 5
Legend says that when Jeff went to the airport, that was the first time they allowed guns on a plane.
Underrated ngl
Well there’s bodybuilders to so ya
Nope. Sorry. That was Chuck Norris. Jeff was the 2nd allowed.
Hahahahahah that’s quality
If Sly Stallone gives you a complement you know that your insanely good at what you do
True I was thinking the same thing
@Bulk Overload “If your life ain’t complete without Sly’s compliment then you shouldn’t have it.”
Tony stark to Bulk Overload, cca 2021 colorized
@Bourbon God my purpose in life is to receive a compliment from sly. Then for him to let me star in Creed 3.
You’re*
imagine arnold sees this. makes a video. and then Jeff Sylvester Stallone and Arnold make a video on the Athlean-X Channel together.
@Alien Barnacle they friends
What about Jesse man
@Jesper Andersen jesse should be in the video, we can let sly film
Wasn’t Arnold Schwarzenegger the governor of California?
Jeff is forcing Jessie to grow a mullet to prevent his beard creating an imbalance.
@Glenn Maxwell imbalance jokes are what make this channel great.
@dark zombielol
@dark zombie them and facepulls
Never realized how often Jeff blinks.. it’s like he’s training his eyelids too
@Feldgrau Fox oh you troll you XD
What do you mean ‘like’ ?
Blinking destroys your gains.
How convienent that this series is being made, a friend just gave me a whole set of bands a week ago. How about legs next?
How about d next?
@Ameer Wassup how about no
@JosefLovesCookies how about you shut up?
How about james grage undersun fitness…you’re welcome
When Jeff does something bad, his parents get grounded.
way too underrated
01:35 Lying 1 Arm Press
02:11 Push Press Pull Apart
02:41 Kneeling Up and Overs
03:12 Front Raise Pull Apart
03:47 Stretch Front Raises
04:22 Long Arc Lateral Raises
05:11 Short Arc Lateral Raises
05:45 Cross Body Lateral Raises
06:21 Banded High Pulls
07:06 Hip Huggers
07:34 Banded Rear Delt Pulls
08:10 ALT. Bent Over Rear Delt Pulls
08:36 Facepulls
Excellent
People like you keep the world going round. Thanks for being you!
I like it when he demonstrates the movements, hes obviously a well trained specimen, but even he has a hard time with the movements!! So they must work :)
Im sorry but he didn’t scream “get to the chopper!” So that wasn’t him. Nice try dude.