Use Bands With Dumbbells

Using bands and chains for accommodating resistance is usually reserved for the big lifts, but they should also be a staple in smart shoulder training. The secret is to use the ultra-light, handled bands that have become popular in commercial gyms.

Holding the handles of the bands together with the handles of dumbbells works with the lateral raise and its variations. Staying consistent with the light band and increasing the dumbbell poundage allows you to train in strength, hypertrophy, endurance, and metabolic-stress based rep schemes without sputtering out on range of motion or losing control of shoulder stability.

Another advantage bands provide during lateral raises is the ability to train explosively without losing shoulder stability at the top of the movement. Because the load is lighter at the bottom of the range when your hands are down by your sides, you're able to engage the delts more explosively and have the speed of contraction slowed down by the increased resistance through the bands at the top. This is great for targeting the fast twitch motor units in the shoulders while also providing a novel, pain-free stimulus for shoulder training.

When using the bands and dumbbells, train the shoulders explosively. Focus on increasing the contraction speed in the concentric (lifting) part of the movement while slowing down the eccentric (lowering) part of the exercise. Don't let the bands pull you down fast. – Dr. John Rusin

Use Bands With Dumbbells shoulder workouts at the gym
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