Band Single Arm Shoulder Press
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
- Equipment
- Band
- Körperregion
- Shoulders
- Typ
- Strength
The band single arm shoulder press is a unilateral pressing exercise that primarily targets the front deltoid, with help from the side deltoid, upper chest (clavicular head), serratus anterior, and triceps. Standing on a resistance band and pressing one arm overhead, it builds single-side shoulder strength and exposes left-right imbalances a barbell can hide.
Band Single Arm Shoulder Press: So führst du sie aus
- 1Stand with the middle of the band under the foot on your working side, feet roughly shoulder-width apart for a stable base.
- 2Grip the band handle and bring it to shoulder height, palm facing forward and elbow pointing down and slightly in front of your torso.
- 3Brace your core and keep your chest tall so your spine stays neutral and you don't lean away from the working arm.
- 4Press the handle straight up overhead, extending your elbow until your arm is fully but not harshly locked out.
- 5Pause briefly at the top with the band tension pulling down on your shoulder.
- 6Lower the handle under control back to shoulder height, resisting the band on the way down.
- 7Complete your reps on this side, then switch the band to the other foot and repeat with the opposite arm.
Technik-Tipps
- Choose foot placement and band tension so the last rep is challenging but you can still keep a clean overhead path.
- Keep your wrist stacked straight over your forearm rather than letting it bend back under the band's pull.
- Press in a smooth vertical line, finishing with the handle directly over your shoulder, not drifting forward.
- Keep your free arm and torso still so the working shoulder does the work and the rep stays honest.
- Move the band anchor closer to your foot's midline for even tension throughout the press.
Häufige Fehler
- Leaning your torso away from the working arm to cheat the handle up, which strains the lower back and shortens the deltoid's range.
- Letting the wrist collapse backward under band tension, putting stress on the joint and leaking pressing force.
- Releasing the lowering phase too fast so the band snaps the handle down, removing tension from the shoulder.
- Using so much band tension that the elbow flares wide and the press path bends forward instead of staying vertical.
Häufig gestellte Fragen
What muscles does the band single arm shoulder press work?
It primarily works the front deltoid, with the side deltoid, upper chest (clavicular head), serratus anterior, and triceps assisting as synergists.
Why press one arm at a time instead of both?
Pressing a single arm forces each shoulder to work on its own, which exposes and helps correct left-right strength imbalances and adds an anti-rotation demand on your core.
How do I make the band shoulder press harder or easier?
Stand on more of the band or use a thicker band to increase tension, and let out slack or use a lighter band to make it easier. Adjust so your last reps stay clean.
Is the band single arm shoulder press good for beginners?
Yes. The band is easy to scale, joint-friendly, and the single-arm setup teaches you to brace your core and press in a straight line before loading heavier.
How many sets and reps should I do?
For most lifters, 2 to 4 sets of 10 to 15 reps per arm works well. Bands give the most resistance near lockout, so higher reps tend to feel best.
