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Resistance Band Shoulder Flexion
Resistance band exercise that raises arms forward and overhead, targeting anterior deltoids for shoulder strength and mobility; used in upper body workouts and rehabilitation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Biceps, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Biceps
5/10Long Head
Traps
3/10Upper Traps, Mid Traps
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand on the middle of a resistance band with feet hip-width apart, holding ends in each hand with arms hanging down, palms facing thighs.
- Engage core and maintain upright posture.
- Keep arms straight with slight elbow bend, lift forward and upward.
- Raise arms to shoulder height or slightly overhead.
- Pause briefly at top to contract deltoids.
- Lower arms slowly, resisting band tension.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep shoulders down
- Core tight
- Arms straight
- Controlled lift
- No momentum
Breathing
Inhale as you lower arms, exhale as you lift.
Tempo
2-1-2
Range of Motion
From arms at sides to shoulder height or full overhead if pain-free, without arching back.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Inspect band for wear
- Stay in pain-free range
- Warm up shoulders first
- Consult professional for injuries
Spotting
No spotter needed; use lighter band if unstable.
Common Mistakes
- Shrugging shoulders
- Using momentum
- Arching back
- Excessive elbow bend
- Snapping band down
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Acute shoulder pain
Flexibility Needed
- Shoulder flexion to 90-180 degrees
- Good posture
Build Up First
- Basic standing posture
- Familiarity with band tension
Also known as
Banded Shoulder Raise, Band Front Raise, Resisted Shoulder Flexion
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