In this video, you’ll learn 3 resistance band shoulder endurance exercises. Endurance is where the muscles continue to work over a long time and typically are smaller muscles surrounding the joint. If these small muscles aren’t working as well as they could do, other muscles will take over the work and you’ll start to get a muscle imbalance which could lead to aches and pains.

We’re using a red theraband (medium strength) and it’s 1.5m long.

Watch the video or read more below:

Here are your Three Resistance Band Shoulder Endurance Exercises to try:


Exercise #1: Standing Shoulder Press

3 Resistance Band Shoulder Endurance Exercises: Standing Shoulder Press

Step on the band with your right foot and take the other end of the band, loop it around your right hand a couple of times. Stand upright, squeeze your shoulder blades together.

Move your leg foot forwards in front of you as you raise your right arm all the way up straight. Breathe out as you straighten the arm. Breathe in as you return.

Repeat 3 x 20 times. Repeat on the other side.

Exercise #2: Cross-over Punch

3 Resistance Band Shoulder Endurance Exercises: Cross-over Punch

Loop the band around the back of your body, holding either end of the band (as with the above exercise, we find it comfortable to loop the band around your hands a few times).

Stand upright, bend your elbows to 90°. Squeeze your shoulder blades together then step forward with your right leg and move your left arm diagonally across the body, straightening the left elbow as you do so. Return to the start position and repeat.

Repeat 3 x 20 times. Repeat on the other side.

Exercise #3: Arm Openings

3 Resistance Band Shoulder Endurance Exercises: Arm Openings

Loop the band around your back, holding either end and have the elbows at 90° close to the body. Squeeze the shoulder blades together and keep them squeezed throughout the exercise.

Keep the elbows close to the side of the body as you bring your hands out to the side, before then straightening the elbows and arms. Slowly return to the start position.

Repeat 3 x 20 times.


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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