8 MIN Shoulder Workout with Resistance Bands

Follow Along Workout with THENX


8 MIN Shoulder Workout with Resistance Bands – Join this workout and start building muscle. Follow along with Chris Heria as he does a Super Effective Shoulder Workout Using Only Resistance Bands, a lightweight piece of equipment you can take anywhere for a solid shoulder workout.

Benefits of Resistance Bands

They don’t look like dumbbells, but resistance bands have a really cool muscle-building trick on their side. When you perform an exercise, the bands apply constant tension to your muscles throughout the range of motion – from top to bottom with each movement. This triggers more muscle activation and creates the micro tears you need to repair and build muscle.

But that’s not all. You may think that resistance bands are an additional tool to make exercises like squats or crabwalks more difficult. But they can also be used to make difficult exercises like pull-ups easier. When you anchor a band around a pull-up bar and under your feet, you get an assist that takes some of the load out of the exercise and helps you increase your strength to do the entire pull without assistance.

How to choose the right resistance band

You should choose a band that will challenge you in the repetition range you are working in, but still allow you to perform the exercise with control and good form. So what should you look for when buying bands?

  • Short bands (or bands with small loops) are meant to be worn above the knees to work the hips, glutes and hamstrings.
  • Long bands are better suited for full-body exercises and for assistance (with pull-ups, etc.).
    The thicker the band, the stronger it usually is and the more resistance it offers. Bands are often color-coded, with lighter colors (such as yellow) offering low resistance and darker colors (such as black) offering the most resistance. However, these colors may depend on the brand, so read the description before buying.

It’s good to have a variety of bands to use for different exercises and to keep challenging yourself as you get stronger.

This video provide a range of exercises to get your muscles going using only bands – from biceps curls to hip thrusts. These quick tips will help you get more out of every workout.

  1. Slow down the lowering (eccentric) movement to maximize muscle tears and promote growth. For example, when performing banded biceps curls, raising the band to the shoulders should take 1 second and lowering the band should take 3 seconds. This is the sweet spot for gains!
  2. Limited to bands? If you find an exercise too easy, you can stretch the band further to create more resistance without having to buy a thicker band.
  3. If your band is anchored to a fixed object, make sure the object is solid and stable and will not move when you pull the band – like a heavy sofa leg or a solid metal bar.

Workout Structure – 8 MIN Shoulder Workout with Resistance Bands:

  • Workout: For the number of repetitions see below
  • 3-4 rounds to complete the workout


Rear Delt’s

  • 2:03 – Facepulls x15
  • 2:45 – Single arm rear delt fly x12 (each arm)
  • 4:10 – Ski’s x12 (each arm)

Frontal Delt’s

  • 5:36 – Straight arm frontal raise x12 (each arm)
  • 7:30 – Anterior raises x10 (each arm)

Medial Delt’s

  • 9:00 – Lateral raises x15 (each arm)
  • 10:37 – Sholder press x20

Equipment: Resistance Bands

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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