Shoulders · Resistance Band
Resistance Band Kneeling Shoulder Press
How to do the resistance band kneeling 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
Kneel tall on both knees with the middle of a resistance band anchored under your knees or shins, holding the ends at shoulder height. Brace your ribs down and press both hands overhead until your arms are nearly straight, then lower under control back to shoulder height. Keep your torso upright the whole time.
- 1Front and side delts driving the band overhead
- 2Triceps finishing the press near the top
- 3A stable, upright torso with your ribs down and core tight
Common mistakes
- Arching your lower back to press the band up
- Letting your elbows drift behind you
- Letting the band snap you down instead of lowering with control
Muscles worked
The resistance band kneeling shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
Kovo programs the resistance band kneeling 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.