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Resistance Band Single-Arm Overhead Press
A unilateral vertical press using a resistance band that targets the deltoids and triceps to build shoulder strength and stability while addressing imbalances.
About Exercise
Equipment
Bands
Difficulty
3/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head
Traps
4/10Upper Traps
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds
How to Perform
Stand with feet hip-width apart, center the resistance band under one foot, and hold the other end at shoulder height with elbow bent and palm forward.
- Engage core and maintain upright posture.
- Press hand upward toward ceiling, extending arm fully without locking elbow.
- Keep wrist straight and core tight throughout.
- Lower hand slowly back to shoulder height under control.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Core tight
- Elbow close to body
- Press straight up
- Neutral spine
- Wrist aligned
Breathing
Inhale as you lower the band, exhale as you press upward while bracing your core.
Tempo
2-1-2
Range of Motion
Start with elbow bent at 90 degrees at shoulder height; extend arm fully overhead until straight but not locked, then return to start.
Safety
Safety Notes
- Avoid if acute shoulder pain exists
- Start with light band to master form
- Keep core engaged to protect spine
- Do not jerk the band
- Consult professional for rehab use
Spotting
Spotting not required; self-spot by controlling band tension or use lighter resistance.
Common Mistakes
- Arching lower back
- Swinging the band
- Locking elbows
- Leaning to one side
- Using momentum
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic overhead press form
- Core stability competency
Also known as
Banded Single-Arm Shoulder Press, One-Arm Band Overhead Press, Single-Arm Banded Press, Resistance Band Shoulder Press
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