Band shoulder press exercise

Band shoulder press

Exercise details

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Supraspinatus, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand with the middle of the resistance band underneath your feet and grip the handles with an underhand (supinated) grip.
  2. Bend your elbows to bring your hands to the sides of your shoulders. Allow the cables to stretch behind your shoulders.
  3. Your neck and back should be in neutral position, your elbows out to the sides, and your palms facing front.


  1. Keeping your back neutral and elbows out to the sides, exhale as you straighten your elbows, pressing upward against the band.
  2. Hold for a count of two.
  3. Inhale as you slowly return to the starting position.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • The band shoulder press is a vertical pushing exercise great for helping shape your shoulders since it targets your anterior deltoid muscle.
  • Make sure that you are using an appropriate amount of resistance. If your back arches while performing the band shoulder press, use another band with a lighter resistance.
  • Keep your elbows out to the sides.
  • Do not shrug your shoulders up as you press against the band. Keep your shoulders down throughout the exercise.
  • For other band exercises, see the band front raise and the alternating band biceps curl.
  • If you have access to other gym equipment, see the Smith machine shoulder press and the barbell shoulder press.

Band shoulder press video

Sources, Lever Shoulder Press

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