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You Can Do This Complete 20-Minute Resistance Band Shoulder Exercise Sitting Down

This 20-minute seated resistance band exercise builds shoulder power that will help you perform each day duties and preserve good posture.

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A significant perk of seated exercises is that they let you concentrate on correct kind and fascinating the precise muscle tissue. And also you needn’t have a mobility subject to do seated workout routines; everybody can profit from taking their decrease physique out of the combo to hone in on their shoulders.

“Though each seated and standing shoulder workout routines practice the identical areas of your shoulders, the seated variation eliminates stress in your core, which may be helpful for learners or those that have lower-back accidents,” says Ronny Garcia, CPT, a Lengthy Island –primarily based licensed private coach at Blink Health.

Strengthening your shoulder muscle tissue is necessary for finishing up a wide range of each day duties, comparable to lifting and reaching for overhead objects. That is as a result of your shoulder joint controls many arm capabilities, like adduction (transferring your arm towards the middle of your physique), abduction (transferring your arm away from the middle of your physique) and rotation, Garcia says.

“Your shoulders assist in posture by using the scapula, and [they’re the main muscle group] in lots of sports activities, comparable to baseball, tennis and swimming. Weak spot or damage in these muscle tissue and joints could make these sports activities and on a regular basis duties troublesome,” he explains.

Do that 20-minute seated resistance band exercise to present your shoulder muscle tissue some TLC. All you want is a light-weight resistance band with handles. Garcia recommends learners begin with 2 units of 10 to 12 reps per transfer. As you get stronger, you possibly can enhance to three units of 15 reps and change to a heavier band.

1. Seated Lateral Shoulder Increase

Lateral shoulder raises practice the medial head of your shoulder, which is used to boost your arms to the perimeters, Garcia says.

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units

two

Rep

10

physique elements

shoulders

  1. Sit down on a chair, train field or bench along with your ft hip-width aside. Place your resistance bend underneath your ft, holding your ft on the heart of the resistance band. Maintain one deal with in every hand by your sides.
  2. Protecting your arms straight and your again upright, brace your core and carry your arms out to the perimeters till they attain shoulder peak.
  3. Slowly decrease your arms by your sides.
  4. Do 10 to 12 reps.

2.Seated Single-Arm Overhead Press

The shoulder press works all three heads of your shoulders, together with your anterior (entrance), posterior (rear) and lateral (aspect) deltoids, Garcia says.

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units

two

Rep

10

physique elements

shoulders

  1. Sit down on a chair, train field or bench along with your ft over the left finish of the resistance band on the bottom. Maintain the opposite deal with along with your proper hand by your shoulder.
  2. Protecting your again upright and your core braced, press your proper arm overhead, ending along with your biceps by your ears.
  3. Decrease your arm again right down to the beginning place.
  4. Do 10 to 12 reps, then change sides.

3. Seated Entrance Shoulder Increase

Entrance raises practice the anterior (entrance) head of your shoulders. Along with the lateral raises, entrance raises assist in stabilizing your shoulders and stopping the dislocation of the pinnacle of the humerus underneath load, Garcia says.

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units

two

Rep

10

physique elements

shoulders

  1. Sit down on a chair, train field or bench along with your ft hip-width aside on the heart of the resistance band, holding one deal with in every hand by your sides.
  2. Protecting your arms straight and your again upright, brace your core and carry your arms in entrance of you till they attain shoulder peak, palms dealing with down.
  3. Slowly decrease your arms again right down to the beginning place.
  4. Do 10 to 12 reps.

4. Overhead Band Pull-Aside

In contrast to the normal band pull-apart, the overhead band pull-apart emphasizes utilizing your teres main, the rectangular-shaped shoulder muscle, which is a part of your latissimus dorsi (massive again muscle tissue), Garcia says. The truth is, the teres main is named the “little lat,” in response to the American Council on Train.

“I like to recommend coaching your shoulders in all their joint operate to assist in mobility and power,” he says.

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units

two

Rep

10

physique elements

shoulders

  1. Sit down on a chair, train field or bench along with your ft hip-width aside. Maintain one finish of the resistance band in every hand overhead shoulder-width aside, palms dealing with ahead.
  2. Together with your again upright, core braced and palms dealing with ahead, pull the band aside to the perimeters of your physique, reducing your arms to shoulder peak.
  3. Convey your arms again overhead to the beginning place.
  4. Do 10 to 12 reps.

The band pull-apart targets your upper-back and shoulder muscle tissue, that are necessary for sustaining good posture.

JW Player placeholder image

units

two

Rep

10

physique elements

shoulders

  1. Sit down on a chair, train field or bench and maintain one finish of the resistance band in every hand shoulder-width aside. Carry your arms straight in entrance of you along with your palms dealing with down and knuckles dealing with ahead.
  2. Protecting your arms and wrists straight, pull the band aside extensive throughout your chest, drawing your shoulder blades collectively. Pull as extensive as you possibly can whereas sustaining good posture.
  3. Slowly launch the band to carry your arms again to the beginning place.
  4. Do 10 to 12 reps.

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