Shoulders · Resistance Band
Band Seated Shoulder Press
How to do the band seated shoulder 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. Brace your ribs down and press the handles overhead in a smooth arc until your arms are nearly extended. Lower slowly against the band until the handles return to shoulder height.
- 1Your front and side delts driving the press overhead
- 2Your triceps finishing the lockout
- 3A stable, braced trunk with a clean overhead path
Common mistakes
- Overarching your lower back or flaring your ribs
- Letting your elbows drift too far behind you
- Letting the band snap your arms down out of the top
Muscles worked
The band seated shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the band seated shoulder 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.