Deltoid and or Supraspinatus (Isometric hold)

Deltoid and or Supraspinatus (Isometric hold)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the shoulder. You may feel fatigue in some of the muscles of the neck, however try and reduce that and focus on the shoulder muscles, specifically the deltoids. You should not feel shoulder joint pain.


  • With your band anchored under your foot at an appropriate length
  • Lift your arm out to the side slowly and carefully
  • Lift the band to an allocated height and tension and hold
  • Keep holding whilst maintaining a solid body position
  • The further you go the stronger the tension will be
  • Hold for an allocated time and tension

Main muscles targeted:

  • Deltoids
  • Rotator Cuff (Supraspinatus)

Main benefits:

This exercise is designed to target the deltoids and also one of the main rotator cuff muscles, the supraspinatus. It is most often used in the early to mid-stages of a tendon rehab program to strengthen and activate the muscles surrounding the shoulder. A theraband is a great tool to use as you can adjust the tension by having less slack in the band.