Resistance Band Standing Single Arm Shoulder Flexion exercise animation (Weiblich)

Resistance Band Standing Single Arm Shoulder Flexion

Zielmuskel
—
Equipment
Resistance Band
Körperregion
Shoulders
Typ
Strength

The resistance band standing single arm shoulder flexion is a targeted shoulder exercise that works the anterior deltoid, the prime mover for shoulder flexion. Performed unilaterally, it isolates each shoulder independently, helping to correct strength imbalances. The band provides accommodating resistance that increases as you raise your arm, making it effective for both strength and endurance training.

Resistance Band Standing Single Arm Shoulder Flexion: So führst du sie aus

  1. 1Stand with both feet on the center of the resistance band, hip-width apart, with one end of the band in your working hand and your palm facing down.
  2. 2Stand tall with your core braced, chest up, and a slight bend in your elbow on the working arm.
  3. 3Keep your non-working arm at your side or resting on your hip.
  4. 4Raise your working arm straight forward in front of you, leading with your knuckles, until your arm reaches shoulder height or slightly above.
  5. 5Pause briefly at the top, maintaining control against the band's pull.
  6. 6Slowly lower your arm back to the starting position, resisting the band on the way down.
  7. 7Complete all reps on one side, then switch the band to the opposite hand and repeat.

Technik-Tipps

  • Keep your wrist neutral and your elbow only slightly bent throughout the movement — avoid fully locking the elbow or letting it bend significantly.
  • Initiate the lift from your shoulder, not by swinging your torso. A stable trunk means the anterior deltoid is doing the work.
  • Control the lowering phase — the eccentric portion under band tension builds as much strength as the lift itself.
  • Position your foot slightly forward on the band to adjust tension; stepping further from center increases resistance at the top of the range.

Häufige Fehler

  • Swinging the torso back to help raise the arm, which shifts the load away from the anterior deltoid and puts stress on the lower back.
  • Raising the arm above shoulder height with the palm facing down, which can compress the shoulder joint and cause impingement over time.
  • Using a band that is too heavy, leading to a shortened range of motion and loss of control — choose a resistance level that allows you to lift with full range and a slow tempo.
  • Letting the band pull your arm down quickly on the descent, which skips the eccentric phase and reduces the training stimulus.
  • Anchoring the band off-center under the foot so it shifts mid-set, creating an inconsistent line of pull and a stability hazard.

Häufig gestellte Fragen

What muscles does the resistance band standing single arm shoulder flexion work?

The anterior deltoid is the prime mover for shoulder flexion and takes on the majority of the work. The movement is listed under Shoulders, and because no synergist muscles are documented for this exercise, you should treat it as an isolation movement for the front shoulder.

How high should I raise my arm?

Raise your arm to shoulder height — roughly parallel to the floor. Going slightly above is acceptable if you have full control and no shoulder discomfort, but raising beyond 90 degrees with the palm facing down can risk impingement, so stop when the arm is level with the shoulder.

How do I adjust the resistance of the band?

Stand with more or less of the band under your foot. The more band between your foot and your hand, the less resistance; the less slack, the more resistance. You can also double the band under your foot or use a thicker band to increase the load.

Why train one arm at a time instead of both arms together?

Training unilaterally forces each shoulder to work independently, which exposes and corrects side-to-side strength imbalances. It also requires greater core stability since the body must resist the rotational pull of a single band.

Where should I feel this exercise?

You should feel the work at the front of your shoulder — the anterior deltoid. If you feel it primarily in your neck, upper trap, or lower back, you are likely using too much band tension or swinging the torso to complete the rep.

Ähnliche Übungen