The Best Resistance Band Shoulder Workout at Home (full workout included)

The best resistance band shoulder workout at home

Today, we’re going to do the best resistance band shoulder workout right here at home.

Our delts are an extremely important muscle group that isn’t that easy to build. So challenging, in fact, that when I did a poll on my community page here on YouTube asking what’s the number one trait of a fake natty, the majority said 3D delts.

As soon as I read this, I knew to create the Natty Freak Physique. I had to develop a program to build our shoulders up.

But they do more than cap off a muscular physique and make us look like a Natty freak. They play a critical role in the movement of our arm and stabilize our shoulder joint, protecting it from injury.

To get them strong enough to protect us, we need to work them through a wide variety of different movement patterns.

Today's workout is going to have 2 supersets and a finisher. So let’s get right to the first exercise.

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I’m using the door anchor to do neutral grip shoulder presses. The advantage of the anchor is you can adjust for your height to get the perfect tension. If you’re taller, you stand closer to the anchor, and if you’re shorter, you move farther away.

When you’re standing on a band to do presses, you’re limited by your height and can only increase the tension by moving to a heavier band or adding another one.

The most comfortable position for me is to have the bands on the inside of my arms, and you need to lean your torso forward in line with the bands, then press your arms up along the same line.

A shoulder press is mainly a front delt exercise with some lateral delt involvement, and it becomes even more, front delt dominant if you’re standing upright.

Our lateral delts are primarily responsible for giving us that freaky broad-shouldered look we see on comic book heroes. To get more lateral delt involvement, we superset the presses with low anchor flyes.

I like to keep my repetitions for the shoulder press around 15 and for the flyes at about 20. I keep doing flyes even if I’m only doing part reps until I reach a total of 20 repetitions.

As always, I’ll post the entire workout at the end of the video so you can screenshot it.

We aren’t done working the lateral delts yet. Setting up the anchor down low and doing our rows on one knee with our elbows out and away from our body lines the bands up with the direction of the muscle fibres on the rear and lateral delts, Making this an effective exercise that we can load with heavier bands.

I superset this with an upper trap exercise. The middle traps are worked some with shoulders, but I give them a complete workout In my resistance band back program.

I put upper traps with shoulders because the two muscle groups often work together, making them a natural pairing.

The best exercise for upper traps is a 45 degree band shrug which puts the muscle fibres in line with the bands.

It’s easy to switch from rows to shrugs by just clipping the ends of the bands together with the large connector Torrobands have on their handles.

To get that superhero upper body, you need well-developed traps to cap off those perfectly freaky shoulders.

Again I superset these 2 exercises for 4 sets of 15 to 20 repetitions.

You’d think with this much pulling work, we’d of hit the rear delts enough, but they are a tough muscle for a lot of us natural guys to develop to the level that gives us a full round 3D look. So we’re going to hit them again with 3 sets of reverse flyes.

To do these, you need to move the anchor to chest height. This will line up the bands directly with the rear delt fibres.

Well-developed shoulders look great on a solid muscular back. Watch this video next for a workout to build your back with resistance bands at home and keep working out while having fun

Видео The Best Resistance Band Shoulder Workout at Home (full workout included) канала Fit and 50