Description
A resistance band exercise where you press upwards in a single arm motion, primarily targeting the shoulders.
How to Do Band Single Arm Shoulder Press
- 1Setup
Stand with feet shoulder-width apart, one end of the resistance band anchored securely under the foot opposite your working arm.
- 2Setup
Hold the other end of the band in one hand, palm facing forward, with your elbow bent and the band resting at shoulder height.
- 3
Brace your core and press the band directly overhead by extending your arm, keeping your wrist neutral and elbow tracking forward.
- 4
Slowly and with control, lower the band back to the starting shoulder-height position, resisting the band's pull throughout the descent.
- 5
Complete all desired repetitions on one side before switching the band to the other arm and repeating the movement.
Tips
- Adjust your foot placement on the band to modify resistance; stepping further on the band increases tension, while less foot contact reduces it.
- Maintain a strong, engaged core throughout the entire movement to prevent any torso twisting and provide a stable base for the press.
- Focus on a controlled eccentric (lowering) phase, actively resisting the band's pull to maximize muscle engagement and promote strength gains.
- Ensure your elbow tracks directly under your hand as you press upwards, avoiding any excessive flaring out to the sides to protect your shoulder joint.
Common Mistakes
- ×Using momentum to jerk the band up reduces muscle activation; instead, maintain a stable torso and press with controlled power from the shoulder.
- ×Allowing your lower back to hyperextend can strain your spine; engage your core and keep your ribs down to maintain a neutral spine.
- ×Not controlling the descent allows the band to snap back quickly, missing out on valuable eccentric loading; actively resist the band's pull on the way down.
Variations
Band shoulder press
Strengthen your shoulders with the band shoulder press. This effective exercise targets your deltoids by pressing a resistance band overhead, building
Band Behind Neck Shoulder Press
Press a resistance band overhead from behind your neck to build strong shoulders and triceps.
Resistance Band Single Arm Overhead Shoulder Press
Strengthen and stabilize your deltoids with the Resistance Band Single Arm Overhead Shoulder Press.
Resistance Band Overhead Shoulder Press
Perform a resistance band overhead shoulder press to build stronger, more defined deltoids.
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Dumbbell Seated Alternate Shoulder
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Dumbbell Complex Push-up Row Clean and Press
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Track Band Single Arm Shoulder Press in your workouts
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