Shoulders Band Workout

Use the following exercises to help strengthen and develop your shoulder muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - focusing on working the muscle to be trained - maintain good technique!

BEGINNERS SHOULDER WORKOUT WITH BAND

The aim of this workout is for beginners to get accustomed to performing a simple selection of shoulder exercises. The position you have the band under your feet, will either increase or decrease the exercise difficulty.

Date
.
Time
SINGLE ARM UPRIGHT ROW
BENT OVER 1 ARM LAT RAISE
X-COUNTRY SKIING
.AIM TO KEEP YOUR ELBOW HIGH
..KEEP A SLIGHT BEND IN YOUR ARM
.AIM TO TAKE THE HAND TO SHOULDER HEIGHT
2 Sets of 10 - 12 lifts each arm with 30 - 45 seconds rest.
2 Sets of 8 - 12 lifts keeping your palm facing downwards.
Work in a smooth alternate arm action for 30 - 45 seconds.
LYING SIDE RAISE
LYING PULLDOWN
 
1 ARM PRESS
.KEEP THE TENSION ON THE BAND THROUGHOUT
.ATTACH BAND TO A SECURE OBJECT
AVOID TWISTING YOUR BODY
2 Sets of 8 - 12 lifts each arm - control tension with other arm.
8 - 12 pull downs - fix band to a secure object.
1 Set of 10 - 12 slow lifts. Keep band central on 1 foot
click for more shoulder stretches

Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only.

Stretch between each different exercise to help give your muscles a chance to recover.



Always check your band for signs of any damage (splits), making sure that the band is placed centrally under your foot.

The next page will help you tone up your inner and outer thighs.

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