Band Lying External Rotation

Shoulder Exercises
Primary Muscle Group: Shoulders

Muscle Groups Worked in This Exercise: Rotator cuff

Preparation: Anchor the band so it is just above your head. Lie flat on your back and grasp one handle with an underhand grip, bending your arm at the elbow, (be sure to anchor the other end of the band). Bend your knees to take pressure off your lower back. Your arm should be 90 degrees to your body with your shoulder and elbow touching the floor. Slowly rotate your shoulder and allow your hand to move down toward the floor at waist height as far as you can go without discomfort. If you feel pain, raise your hand away from the floor slightly.

Breathing: Exhale as you move your hand in the direction of your head; inhale when returning to start.

Execution: With tension already in the band, rotate your shoulder by lifting your hand up and over in an arc, pivoting on the elbow and stopping when it reaches the floor at head height. Pause, and then slowly allow your shoulder to rotate back by lifting your hand back up and over following the same line, until it is back to the start position. Make sure that your upper arm and elbow stay fixed in position and that your shoulder does not lift away from the floor throughout the exercise. Perform all reps and then do the same for the other side.

Comments: This is a great exercise working your rotator cuff and helps to stabilize your shoulder joint.

Band Front Raise Single Arm

Shoulder Exercises
Primary Muscle Group: Shoulders

Muscle Groups Worked in This Exercise: Deltoideus, anterior, middle and posterior parts

Preparation: Attach the resistance band to a door anchor, or around a sturdy object, ensuring that it is positioned at floor level. You only need the use of one end of the hand for this exercise, so ensure that the other end is securely attached to the anchor point.

Breathing: Exhale as you bring your arm up; inhale when returning to start.

Execution: Slowly elevate your arm up in front of you, until your hand is just above shoulder height, pause, and then slowly bring it back to the starting position keeping your arm extended throughout the full range of movement. After finishing all repetitions, repeat using the other arm.

Comments: This exercise enables you to focus on one shoulder at a time. It is specifically designed to isolate the muscle in the front of your shoulder.

Ball Band Overhead Press Advanced

Shoulder Exercises
Primary Muscle Group: Upper back and shoulders

Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts

Preparation: Sit on the ball and place the exercise band under both feet. Grasp the ends of the band and bend your elbows so that your hands are in front of your shoulders with your palms facing forward.

Breathing: Exhale to raise your arms, inhale to lower them to start.

Execution: Exhale and raise your hands above your head. Now, keep your right arm extended as you inhale and lower the left arm. Exhale as you raise your left hand over your head and inhale as your lower the right. You will have one arm extended overhead at all times. Remember to keep your shoulders relaxed and down. Inhale and lower back to start.

Comments: Because you're lowering one arm at a time, you'll work your shoulders twice as hard.

Ball Band Upright Row

Shoulder Exercises
Primary Muscle Group: Upper back and shoulders

Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts

Preparation: Sit tall on the ball, keeping your back straight. Place the exercise band under your feet and grasp in both hands. Fully extend your arms and hands near your knees.

Breathing: Exhale as you raise your elbows and inhale as you lower to starting position.

Execution: Raise your elbows towards the ceiling, keeping your hands near your chin. Your back should be straight and your shoulders relaxed. Inhale and lower to start.

Comments: This will really sculpt your upper shoulder line. It also helps to firm your abs.

Ball Band Lateral Raise

Shoulder Exercises
Primary Muscle Group: Shoulders

Muscle Groups Worked in This Exercise: Trapezius, Deltoideus (anterior and middle)

Preparation: Sit on the ball, keeping your back straight, your abs tight and secure an exercise band under both feet. Grasp the band in both hands and fully extend your arms by your hips. Palms should be facing the ball.

Breathing: Exhale when raising arms, inhale when lowering to start.

Execution: Raise your arms out to the sides, palms facing down, until they are at shoulder level. Inhale and lower them back to start.

Comments: This will make your shoulders beautifully toned and shapely!