prosource resistance band with attached handles

Want a shoulder workout routine you can do anywhere?

This quick and easy workout you can do at home, on vacation, or outside, and it’s ideal for busy moms, those who can’t afford gym memberships, and anyone on-the-go. This was a quick workout for me in preparation for a bikini competition when I didn’t have time to go to the gym but HAD to get a lifting session in.

All you need is a resistance band, which is light weight, easy to store, and inexpensive. You can also use dumbbells if you have them. The best way to do this is with a resistance bands set that comes with a door anchor so you can secure it into a doorway. Otherwise, you will need a very sturdy object to wrap these around. The resistance bands in the video are from They’re very durable, have the most comfortable handles of any I’ve used, and are super affordable! Plus, if you use code HOLLY10 at checkout you can score an extra 10% off!

How to Perform the Shoulder Workout

Do this as a circuit 3-4 times with 30 seconds between each exercise and then rest 1 minute after you complete the circuit. You can also perform one move at a time forĀ  3-4 sets of each with 30 seconds between each, one after the other.

You’ll want to do about 15 reps per move, but it all depends on the weight of your band. If it’s a light band, 15-20 reps will be good. If it’s much thicker and harder to lift, you may need to go as low as 6-8 reps. All of the instructions for how to properly perform the moves are in the video.

At-Home Resistance Band Workout for Shoulders

  1. Standing Chest Press (yes, this is primarily for your chest, but you will work the anterior deltoids at the same time)
  2. Alternating Front/Side Raises
  3. Shoulder Press (both arms or single arm)
  4. Bent-over Rear Delt Fly
  5. Around-the-Worlds (ideally with dumbbells but you can do this with a light band as well)

Want more workout videos for home? Subscribe to my YouTube channelĀ and scroll through other videos there to keep you fit with minimal equipment!

About Author


OWNER & FOUNDER, RENEWAL FITNESS COACHING I am passionate about empowering YOU with a renewed sense of strength and self-confidence by teaching safe, accurate fitness and nutrition methods from a holistic approach to reach your goals. With extremely personalized programs for each unique person, I also incorporate the spiritual and emotional aspects of life every chance I get in order to address the deep struggles that are often overlooked and prevent lasting success.

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