Shoulders · Band · Beginner

How to do Band Shoulder Press

The band shoulder press is a resistance exercise targeting the deltoid muscles of the shoulders, using a resistance band for added tension. It also engages the triceps and upper back as secondary muscles. The movement involves pressing the band overhead from shoulder height, making it a fundamental strength exercise for the upper body.

Primary muscle: Shoulders
Also works: Triceps and Upper back
Equipment: Band
Level: Beginner
Category: Shoulders

How to do Band Shoulder Press, step by step

Stand with your feet shoulder-width apart and place the band under your feet.
Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
Press the band overhead, fully extending your arms.
Pause for a moment at the top, then slowly lower the band back to shoulder height.
Repeat for the desired number of repetitions.

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Muscles worked

Band Shoulder Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Band Shoulder Press in SPLYT

Band Shoulder Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

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More with a resistance band

Every resistance band exercise → · The full exercise library →