Intense 5-Minute Resistance Band Shoulder Workout for Bigger Deltoids!

By
Mike Kenler
October 13, 2020

Intense 5-Minute Shoulder Workout — Resistance Bands Only!

What’s up Aliens! Today we are going to take on an intense shoulder workout using only a resistance band! This 5-minute at home resistance band workout is designed to build serious size and strength in your deltoids.

This routine can be performed as an intense finisher or you can complete multiple sets for a full shoulder workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A resistance band 

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

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Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. Take a rest if you need it and get right back at it. Each time you do this circuit, aim for more reps, more resistance and/or less breaks!

1. Reverse Fly

Hinge at the waist, engage your core, and retract your shoulder blades to bring your arms straight out to the side. Return to the starting position in a controlled fashion and repeat!


2. Front Raise

Assume a comfortable stance in a standing position with your back straight. Grab the handles of the resistance band with your palms facing towards you. Contract your front deltoids to raise the handles in front of you stopping just above forehead level. Slowly bring the handles down to the starting position and repeat!

3. Shoulder Press 

Assume a comfortable stance in a standing position with your back straight. Grasp the handles of the resistance band, bend your elbows and bring them up to your shoulders so that your palms are facing away from you. Squeeze your deltoids to press the handles upwards above your head.

Then, return to the starting position. Repeat!

4. Side Raise

Assume a comfortable stance in a standing position with your back straight. With your palms facing slightly inward, contract your lateral deltoids to raise your arms out to just about the top of your head level. Slowly bring the handles down towards your side and repeat!


5. Slicers

Assume a comfortable stance in a standing position with your back straight. With your arms straight, bring the handles out in front of you with your palms facing down. Next, bring the handles apart until they are in line with your shoulders out to the side. Slowly return to the starting position and repeat this motion!

We hope you enjoyed this 5-minute resistance band shoulder workout. Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com. 

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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