Band Shoulder Press tutorial
The band shoulder press is a compound exercise for the shoulders that you can do at home with a resistance band. Resistance increases toward the top, which improves control.
How to perform
- Place the middle of the band under both feet and hold the ends in your hands.
- Hold your hands beside your shoulders with elbows under your wrists, slightly in front of your body.
- Brace your abs and keep your ribcage lifted.
- Press the band overhead until your arms are nearly straight.
- Pause briefly at the top without locking your elbows.
- Slowly lower your hands back to shoulder level.
Breathing: Exhale as you press up and inhale as you lower.
Key tips
- Adjust difficulty with the band length or foot position.
- Let your shoulder blades rotate up slightly at the top.
- Stay tall and avoid arching your lower back.
Common mistakes
- Over-arching the lower back.
- Pressing the band in front of the head instead of overhead.
- Letting the band snap back suddenly on the way down.
Safety: Check the band for wear or tears before each use. Stop if you feel shoulder pain.
ShouldersPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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