Shoulder training is often ignored by everyone, but shoulder training is indispensable. We all know that shoulder muscles are very difficult to train. It is easy to get injured when using some fitness equipment to train shoulders, or the training is not done properly. It’s best to practice with elastic ropes, so do you know what are the shoulder training exercises with elastic ropes? Let’s go take a look below!

Training action one:

① Kneel on the ground facing the door sideways, fix the elastic cord to the lower side of the door, hold the door handle with the hand close to the door to stabilize your body, and grasp the handle of the elastic cord with the opposite hand.

② Keep your upper body straight, abduct the arm holding the handle of the elastic rope and lift it upwards, lift it as high as you can, and then slowly put it back down.

③ Pay attention to keeping your shoulders down and avoid shrugging.

④ Train 12 times on each side.

​Training Action 2:

① Fix the elastic cord at the same height as your face, stand facing the anchor point, and raise your hands to shoulder height to grasp the handle of the elastic cord.

② Keep your back straight, tighten your shoulder blades, and then pull your arms toward your face, and then return your arms.

③ When training, keep your shoulders down and don’t shrug them.

④ Train 12 times.

Training action three:

① Kneel on the ground with your back to the door, fix the elastic cord to the lower position, and grasp the handle of the elastic cord with one hand.

② Keep your upper body straight, grab the arm of the elastic rope handle and lift it up from the front of your body, lift it as high as you can, and then lower it slowly under control.

③ When raising your arms, be careful not to shrug your shoulders.

④ Train 12 times on each side.

Training action four:

① Stand with your feet shoulder-width apart, step on the middle of the elastic rope, and hold the handles of the elastic rope with your hands on both sides of your body and let them hang down naturally.

② Keep your body upright, alternately raise your hands on both sides of your body, and try your best to lift as high as you can.

③ Don’t shrug your shoulders when raising your arms sideways.

④ Train 12 times on each side.