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

By
Mike Kenler
January 5, 2021

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.

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

Setup:

a) Assume a standing position on the resistance band.

b) Hinge at the waist until your back is nearly parallel to the floor and engage your core.

Action:

a) Retract your shoulder blades and contract your rear delts to bring your arms straight out to the side.

b) Return to the starting position in a controlled fashion.

c) Repeat!


2. Front Raise

Setup:

a) Assume a sturdy standing position on the resistance band.

b) Grab the handles of the resistance band with your palms facing towards you.

Action:

a) Contract your front deltoids to raise the handles in front of you stopping just above forehead level.

b) Slowly bring the handles down to the starting position and repeat!

3. Shoulder Press 

Setup:

a) Assume a sturdy standing position on the resistance band.

b) 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.

Action:

a) Contract your deltoids to press the handles upwards above your head.

b) Return to the starting position and repeat!

4. Side Raise

Setup:

a) Assume a sturdy standing position on the resistance band.

b) Grasp the handles of the resistance band with your palms facing slightly inward.

Action:

a) Contract your lateral deltoids to raise your arms out to just about the top of your head level.

b) Slowly bring the handles down towards your side and repeat!


5. Slicers

Setup:

a) Assume a sturdy standing position on the resistance band.

b) Bring the handles out in front of you with your palms facing down.

Action:

a) Bring the handles apart until they are in line with your shoulders out to the side.

b) Slowly return to the starting position and repeat this motion!

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