Perform these exercises 2-3 times per week to sculpt and strengthen your shoulders and back, improve your posture, and get ready for strapless and backless holiday party dresses. All you need for this workout is a theraband and these exercises can be done in the comfort of your home.
1 — Front Raise
Targets: Anterior deltoid (front of shoulder).
Start standing on band holding ends in each hand with arms by sides. Extend arms forward until hands are at shoulder height, then lower arms by sides. Repeat 2 sets of 8-12 repetitions.
2 — Side Raise
Targets: Medial deltoid (side of shoulder).
Start standing on band with arms by sides holding the ends in each hand. Raise arms to the side until hands are at shoulder height, then lower arms by sides. Repeat 2 sets of 8-12 repetitions.
3 — Overhead Press
Targets: Deltoids (shoulder muscles).
Start standing on band with hands at shoulder height and elbows by your sides. Press hands up towards ceiling until arms extend then lower to starting position. Repeat 2 sets of 8-12 repetitions.
4 — External Rotation
Targets: Rotator-cuff (muscles and tendons in the shoulder that provide stability and facilitate movement of the upper arm).
Start by holding the middle of the band in front of you with elbows bent by hips and palms facing up. Pull band opening to sides keeping the elbows by the hips so that just the lower part of the arm is moving. Repeat 2 sets of 8-12 repetitions.
5 — Seated Row
Targets: Trapezius, rhomboids, and latissimus dorsi (upper and middle back muscles).
Start in a seated position with band wrapped around feet holding the ends in each hand. Pull band towards you keeping the elbows hugging the ribcage and going behind your back. Extend arms forward to starting position. Be sure to draw the shoulder blades together each time you pull the band back. Repeat 2 sets of 8-12 repetitions.
6 — Reverse Fly
Targets: Posterior deltoids, rhomboids, and trapezius (back of shoulders and upper back muscles).
Start holding band with arms extended in front of you about shoulder height and shoulder width apart. Pull the band out to sides drawing the shoulder blades together then return arms to starting position. Repeat 2 sets of 8-12 repetitions.
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