Exercise guide
Band Single Arm Shoulder Press
- Intermediate
- Compound
- Rep-based
- Shoulders
- Waist
This unilateral movement builds shoulder strength and stability while challenging the core to resist lateral leaning. The variable resistance of the band provides peak tension at the top of the movement where the deltoids are most active.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and step on one end of the resistance band with the foot on the same side as the working arm.
- Grasp the other end of the band with an overhand grip, bringing your hand to shoulder height with the palm facing forward or slightly inward.
- Engage your core and tuck your pelvis slightly to create a stable base.
How to do it
- Exhale as you press the band directly overhead until your arm is fully extended but not locked out.
- Maintain a vertical forearm throughout the movement to ensure the resistance stays aligned with the shoulder joint.
- Inhale as you slowly lower the band back to the starting position at shoulder height, following a controlled 2-second tempo.
Form checklist
- Keep your wrist stacked directly over your elbow throughout the press.
- Avoid arching your lower back as you press upward.
- Keep your shoulders down and away from your ears to avoid shrugging.
- Ensure your torso remains upright without leaning toward the non-working side.
Pro tips
- Focus on driving your bicep toward your ear at the top of the movement for full deltoid shortening.
- Squeeze the glute on the working side to provide extra pelvic stability during the press.
Make it harder
- Increase the resistance by shortening the band's length or using a thicker band.
- Implement a 3-second pause at the peak of the contraction to maximize time under tension.
Frequently asked
- What muscles does the band single arm shoulder press work?
- The band single arm shoulder press primarily targets the deltoids, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the band single arm shoulder press?
- The band single arm shoulder press uses resistance band.
- Is the band single arm shoulder press good for beginners?
- The band single arm shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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