Men, do you ever dream of having broad shoulders that give you a powerful presence whenever you enter a room? If so, grab your Aylio resistance bands and follow along with the videos below. Make sure to perform exercises targeting every part of the deltoid — front, side and back (also known as anterior, lateral, and posterior).
Women, we did not forget about you. Even though most of you are not looking to develop broad muscular shoulders, that doesn’t mean that these exercises are not for you. By using light resistance and high repetition during these exercises, you will tone your shoulder muscles to achieve a healthy feminine shape.
Also, if you’ve suffered a shoulder injury and are seeking rehabilitation, these exercises will help put you on a speedy road to recovery.
Different exercises require different levels of resistance. For each exercise, choose the level of resistance that you feel most comfortable with. Remember, if you find an exercise too easy, even with the heavy duty orange band, you can always stack additional bands to the handles or ankle straps for an added degree of difficulty. The Aylio system supports up to five bands and over 100 lbs. of resistance! Try to add a little extra resistance each time you perform an exercise to keep your body challenged.
Upright Row
Difficulty: 5/10
Setup: Stand on the center of the resistance band with your feet shoulder width apart.
Motion: While bending your arms upward, raise the handles up to your shoulders.
Resisted Shoulder Press
Difficulty: 5/10
Setup: Sit on a chair with your feet on the center of the resistance bands.
Motion: Push the handles straight up above your head.
Side Shoulder Raise
Difficulty: 3/10
Setup: Stand on the center of the resistance band with your feet shoulder width apart.
Motion: Start with your arms straight down and raise them upward to the sides until they are parallel with the floor. Then bring them back down slowly.
Upward Rotator Cuffs
Difficulty: 5/10
Setup: Secure the bands at the side of the door at chest height. Stand facing the door approximately 4 feet away.
Motion: Start with your arms straight out and pull them back until your forearms are perpendicular to the floor.
Rear Shoulder Pull on Floor
Difficulty: 5/10
Setup: Secure the band at the bottom of the door. Lay on your side facing the door approximately 4 feet away.
Motion: Start with your working arm slightly bent and parallel to the floor. Then raise it until it is perpendicular to the floor.
Sideward Rotator Cuff
Difficulty: 5/10
Setup: Secure the resistance band at the side of the door at stomach height. Attach both ends of the band to one handle. Stand with your shoulder facing the door approximately 3 feet away.
Motion: While keeping your elbow locked at your side, rotate the working arm away from the door.
Shoulder Raise on Floor
Difficulty: 4/10
Setup: Secure the band at the side of the door at knee height. Lay on your back with your feet near the door.
Motion: While keeping your arms slightly bent, raise handles upward away from the resistance and then bring them back down slowly.