Shoulders · Resistance Band
Band Single Arm Shoulder Press
How to do the band single arm shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand on the middle of a resistance band and hold one end at shoulder height with your palm facing forward. Brace your core and press that hand straight overhead until your arm is fully extended, then lower back to your shoulder under control.
- 1Shoulder and triceps driving the band overhead
- 2Core braced so your torso stays upright and does not lean
- 3Constant tension on the band through the full press
Common mistakes
- Arching your lower back to finish the press
- Letting your elbow flare out of the pressing plane
- Leaning to the side to help the band up
Muscles worked
The band single arm shoulder press mainly works the front delts, with the triceps, side delts, and upper traps assisting.
- Front DeltsPrimary
- TricepsSupport
- Side DeltsSupport
- Upper TrapsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the band single arm 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.