13 Printable Jaeger Band Exercises for Resistance Training

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Yellow band for printable jaeger band exercises

It’s no secret that exercise is important for overall health.

But what many people don’t know is that J-band training is one of the best workouts you can do to prevent shoulder injuries.

Not only does it tone and tighten your body, but it also helps improve overall strength and mobility.

And the great thing about it is that you don’t need a lot of equipment – in fact, all you need is a Jaeger Band (J-band) and something to anchor it on!

That’s why I’ve put together this guide of 13 printable Jaeger Band exercises that you can do any time of day.

These exercises are designed for you to get the most out of your band and help improve your overall fitness level.

So whether you’re just starting out or you’re a seasoned pro, these exercises will help you reach your fitness goals.

13 Printable Jaeger Band Exercises

Read on to learn how you can effectively perform these exercises for great results.

Download Your Free Printable PDF Here

1. Forward Fly

  1. Clip the j-band at about shoulder height.
  2. Secure the cuffs to your wrists.
  3. Step forward with either a staggered or neutral stance, knees slightly bent, and torso leaning forward.
  4. Extend your arms straight out to the sides so they’re parallel to the floor.
  5. With your chest up and palms facing forward bring your arms together until your hands touch.
  6. Return to the start and repeat
  7. Be sure to keep your arms straight throughout the entire motion.

Recommended Frequency

Perform the forward fly 2-3 times per week for 1-2 sets of 25 reps.

Muscle Targets

  • Chest
  • Front Delts

2. Reverse Fly

  1. Begin by facing toward the anchor point of the band.
  2. Step back with the same stance you used for forward flys.
  3. Extend your arms out in front of you with palms facing each other and your torso upright.
  4. Pull your arms backward as far as they’ll comfortably go, or until you feel a good contraction in your traps and rear delts.
  5. From here, reverse the motion back to the starting point and repeat for reps.

Recommended Frequency

Perform the reverse fly 2-3 times per week for 1-2 sets of 25 reps.

Muscle Targets

  • Rear Delts
  • Traps

3. Overhead Tricep Extensions

  1. Anchor the j-band at shoulder height and strap it to your wrists.
  2. Step forward with one leg to assume a staggered stance.
  3. Keeping your back straight, lean your torso over your front knee.
  4. Then, raise your upper arms overhead so they are straight in line with your upper body and head.
  5. Make a triangle with your hands and begin pushing your forearms overhead until your triceps are fully flexed.
  6. Reverse the motion until your upper and lower arms create a 90-degree angle and repeat.

Recommended Frequency

Perform overhead tricep extensions for 1-2 sets of 15-20 reps 2-3 times per week.

Muscle Targets

  • Triceps
  • Delts
  • Forearms

4. Side Circles

  1. Assume a staggered stance with the j-band anchored at about shoulder height.
  2. Extend your arms straight out to the sides with palms facing the ground.
  3. Begin making a small, forward-circle motion with your arms for reps.
  4. Once finished you can reverse the motion backward too.

Recommended Frequency

Side circles are best performed before any main training session.

Do 30-60 seconds for 1 set forward and backward.

Muscle Targets

  • Shoulders

5. Shoulder Raises

  1. With the band attached at shoulder height, step forward with a staggered stance.
  2. Raise your upper arms out to the sides so they are parallel to the ground.
  3. Point your fingers forward so that there is a 90-degree bend between your upper/lower arms.
  4. Your palms should be facing the floor and your shoulder blades retracted.
  5. From here, push your arms forward and upwards in one fluid motion until they are completely straight.
  6. Your hands should be slightly above your head at this point.
  7. Return to the start and repeat.

Recommended Frequency

Perform 2-3 sets for 10-15 reps 2-3x per week.

Muscle Targets

  • Delts
  • Traps

6. Internal Rotation

  1. Attach the j-band anchor at upper arm height.
  2. Only put one cuff on your weaker arm.
  3. Turn sideways so that the cuffed arm is facing the anchor point.
  4. Step away to create band tension, and assume a neutral stance.
  5. Bend your lower arm upwards to create a 90-degree angle.
  6. With your elbow tucked tight into your side begin rotating your hand inwards as far as you can go. That’s one rep.
  7. Repeat until finished and switch to the stronger arm.
  8. Be sure to do the same amount of reps with both arms to prevent imbalances.

Recommended Frequency

Do internal rotation before any main activity that involves using your shoulder muscles.

Do 1-2 sets for 20-25 fast-paced reps on each arm.

Muscle Targets

  • Shoulders

7. Elevated External Rotation

  1. Set the band at shoulder height.
  2. Secure one cuff around your weaker arm.
  3. Face the anchor point sideways with your free arm.
  4. Now lift the cuffed arm up and in front of you by creating an L-shape between your upper and lower arm.
  5. Ensure your upper arm is parallel to the ground and your palm is facing the anchor point.
  6. Place your free hand under your elbow for added support.
  7. Now rotate your cuffed arm downwards until your forearm is parallel to the ground.
  8. Reverse to the starting point and repeat for reps.
  9. Switch to the stronger arm and do the same amount of reps.

Recommended Frequency

Do the external rotation before any workout that involves your shoulder muscles.

Perform 1-2 sets of 20-25 reps for each arm.

Muscle Targets

  • Shoulders

8. Snow Skiers

  1. Anchor the j-band at waist height.
  2. Secure the cuffs on your wrists so that you’re able to face the anchor point.
  3. Step back in a neutral stance with your chest up.
  4. Make fists with your hands and straighten your arms so they’re pointed at the ground.
  5. Pull your hands backward and squeeze your shoulder blades.
  6. Release them back to the start and repeat.

Recommended Frequency

Perform the snow skiers 2-3x per week for 10-20 reps.

Muscle Targets

  • Latissimus Dorsi
  • Triceps
  • Rear Delts
  • Traps

9. L-Shape Reverse Fly

  1. Anchor the j-band at shoulder height.
  2. Secure the wrist cuffs and step backward while facing the anchor point to assume a neutral stance.
  3. Lift your arms up in front of you and form an L-shape.
  4. From here, pull them backward and retract your shoulder blades.
  5. Squeeze for a second and reverse to the start.
  6. Repeat

Exercise Frequency

This is a great exercise to warm up your upper back and delts.

Perform it for 1-2 sets of 10-15 reps before any workouts involving your shoulders.

To build more muscle perform 2-3 sets 2-3x per week for 20-25 reps.

Muscle Targets

  • Side and Rear Delts
  • Traps

10. Jump Back Reverse

  1. Attach the band at hip height.
  2. Step away from the band facing sideways and assume a split stance leaning slightly inwards.
  3. Extend your arms in front of you and place your inward-facing hand on top of the outward-facing hand.
  4. Begin by rotating your torso outwards while pivoting your inner foot with it.
  5. Stop once you reach a full outward rotation and return to the start then repeat.
  6. Switch sides.

Recommended Frequency

This is a great exercise to do before anything involving your hips, legs, or lower back.

Perform 1-2 sets on each side for 10-15 reps.

Muscle Targets

  • Hips
  • Lower Back
  • Abdominals

11. Front Circles

  1. Attach the band at shoulder height.
  2. Face away from the anchor and assume a staggered stance.
  3. Extend both arms in front of you with palms facing outwards.
  4. Begin rotating your arms counter-clockwise like your karate kid.
  5. Once you’ve done a good amount of reps, you can then switch directions clockwise.

Recommended Frequency

This is another one to do before doing a workout that involves using your shoulder muscles/joints.

Perform 1-2 sets of 30-60 seconds in each direction.

Muscle Targets

  • Shoulders
  • Triceps

12. Reverse Scap Pulls

  1. Anchor your j-band at chest height.
  2. Step back while facing toward the band.
  3. Assume a neutral stance and lift your arms to the sides so that your upper arms are parallel to the ground.
  4. Point your hands forward and palms downwards.
  5. Now start by pulling your elbows back and retracting your shoulder blades.
  6. Squeeze it here and return the start.
  7. Repeat.

Recommended Frequency

Perform Reverse scap pulls for 2-3 sets of 15-20 reps 2-3x per week.

Muscle Targets

  • Traps
  • Rear Delts

13. Reverse Jump Back

  1. Anchor your j-band at waist height.
  2. Secure one cuff to your weaker arm.
  3. Face sideways so that your free arm is facing toward the anchor point.
  4. Assume a neutral stance facing sideways and raise your working arm up like your throwing a baseball.
  5. Now jump backward and slowly rotate your core muscles inwards.
  6. While rotating, move your arm and pivot your foot like you’re throwing a ball at the anchor point.
  7. Once you complete the motion step back into the starting point and repeat the steps, including the jump back.
  8. Then switch sides and do the same number of reps with the stronger arm.

Recommended Frequency

This movement is a great warm-up before engaging in ball slams, overhead presses, or throwing movements.

Perform 1-2 sets of 5-10 reps with each arm.

Muscle Targets

  • Abdominals
  • Shoulders

Download Your Free Printable PDF Here

What Is a Jaeger Band?

A J-band is a type of resistance band that has a clip for securing it and two hand/wrist cuffs.

It is commonly used by baseball players for building strength, improving throwing, and preventing injuries.

How Often Should You Do These Jaeger Band Exercises?

You should do these Jaeger Band exercises at least 2-3 times per week for 1-3 sets.

They are best performed as a warm-up before strenuous workouts or for injury rehab and prevention.

If you are looking to improve your athletic performance, then you should do them 4-5 times per week for 3-5 sets.

And if you want to maximize muscle growth, then do them every day for 2-3 sets.

Do anywhere from 10-25 reps depending on your strength level and how you’re feeling each day.

If your muscles are feeling sore be sure to take a rest day from doing them.

What Are the Benefits of Using Jaeger Bands?

Jaeger Bands are often used by athletes to improve their performance.

They help you move more quickly and with greater force.

This can lead to improved speed, agility, and strength.

Additionally, J-bands can help improve your balance and coordination.

J-bands are also used for physical therapy.

They can help you recover from an injury by aiding in the rehabilitation process.

This is because they increase blood flow and circulation, which can speed up the healing process.

Jaeger Bands are also comfortable to wear and don’t constrict your movement like some other styles of resistance bands.

They are easy to take with you on the go, so you can get a workout anywhere, anytime!

Where You Can Find Jaeger Bands

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If you want to buy a Jaeger band, you can find them online, through websites like Amazon.com or Jaegersports.com.

Jaeger Band FAQs

How Often Should You Use Jaeger Bands?

There is no definitive answer, as the frequency with which you should use Jaeger bands depends on a variety of individual factors.

However, most experts recommend using them at least two to three times a week to achieve effective results. 

What Do Jaeger Bands Do?

Jaeger bands are a type of resistance band that is designed to build strength in the rotator cuff, arms, and wrists.
They come in a variety of different levels of resistance, so you can find one that is appropriate for your strength level.

Do J Bands Increase Velo?

Using J Bands can improve throwing velocity, as they build strength and speed in the rotator cuff, deltoids, and arms.

Proper form and training are key, however, if you want to see any improvements.

Improve Your Longevity With a Jaeger Band!

Resistance training is an important part of any fitness routine, and it’s especially crucial if you want to build muscle and prevent injuries.

These Jaeger band exercises are a great way to get started with resistance training, and they can be done at home without any other special equipment.

Give them a try today and enjoy the results!



Eric De Cremer
Eric De Cremer

Eric is an ISSA Certified Personal Trainer and competitively trained powerlifter. Feel free to contact him anytime at edecremer@wildnswole.com!