Shoulders · Resistance Band
Band Seated Neutral Grip Shoulders Press
How to do the band seated neutral grip shoulders press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on a bench with a resistance band anchored under the seat or your feet and a handle in each hand at shoulder level, palms facing each other. Press the handles overhead with a neutral grip in a smooth arc, then lower slowly against the band back to shoulder height.
- 1Your front and side delts pressing with a shoulder-friendly neutral grip
- 2Your triceps finishing the lockout overhead
- 3A braced trunk keeping the press path stable
Common mistakes
- Overarching your lower back or flaring your ribs
- Letting your elbows drift forward or wing out
- Letting the band pull your arms down too fast
Muscles worked
The band seated neutral grip shoulders press mainly works the front delts and triceps, with the side delts, forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the band seated neutral grip shoulders press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.