Single Arm Resistance Band Shoulder Press

Beginner Compound

Resistance bands
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A standing one-arm overhead press with a resistance band anchored under the same-side foot. Targets the front delts and triceps while your trunk stays upright against the one-sided pull.

Also known as: Band Single Arm Overhead Press, Single Arm Band Shoulder Press, One Arm Resistance Band Overhead Press

How to do the Single Arm Resistance Band Shoulder Press

  1. Stand on one end of the band, holding the other end at your shoulder.
  2. Press your hand straight up until your arm is fully extended.
  3. Slowly lower your hand back to shoulder level.
  4. Finish all reps with one arm, then switch sides.
Full technique — 8 steps
  1. Stand with feet about hip width and step on one end of the band with the foot on your working side.
  2. Hold the other end in your working hand at shoulder level, elbow bent and forearm vertical.
  3. Rest your free hand across your stomach.
  4. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
  5. Press the band upward until your arm is fully extended overhead.
  6. Finish with your hand directly over your shoulder without leaning away from the band.
  7. Lower the band back to shoulder level along the same path for the next rep.
  8. Complete all reps on one side, then switch the band to the other foot and hand.

Common mistakes

  • Leaning away from working arm
  • Leaning back to start reps
  • Overarching the lower back
  • Shrugging shoulders during press
  • Starting with slack in band
  • Stopping short of full overhead extension

Form cues

  • Press straight overhead
  • Keep ribs down
  • Press without shrugging
  • Stand tall throughout

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Dumbbells

Barbell

Weight plates

Machine

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. This exercise Single Arm Resistance Band Shoulder Press Beginner
  2. Harder Dumbbell Shoulder Press Beginner
  3. Harder Resistance Band Lateral Raise to Shoulder Press Intermediate

Quick answers

What muscles does the Single Arm Resistance Band Shoulder Press work?

Primary: Front delts 9/10. Also works: Triceps 6/10, Side delts 5/10, Traps 4/10, Serratus anterior 3/10.

When should I do the Single Arm Resistance Band Shoulder Press in a workout?

Accessory. Goes after the main lifts. ≈ 10 min with rest.

How many sets and reps of the Single Arm Resistance Band Shoulder Press?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Single Arm Resistance Band Shoulder Press?

Dumbbells: Alternating Neutral Grip Dumbbell Shoulder Press, Half Kneeling Dumbbell Shoulder Press. Barbell: Barbell Z Press, Seated Barbell Overhead Press. Weight plates: Plate Overhead Press, Plate Curl to Press. Machine: Single Arm Machine Shoulder Press, Machine Shoulder Press.

What is a harder version of the Single Arm Resistance Band Shoulder Press?

Dumbbell Shoulder Press (Beginner), Resistance Band Lateral Raise to Shoulder Press (Intermediate).

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