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Resistance Band Single Arm Overhead Shoulder Press

Resistance Band Single Arm Overhead Shoulder Press

The Resistance Band Single Arm Overhead Shoulder Press is a powerful exercise that targets the muscles of your shoulders and arms. This full-body movement not only helps in toning and building strength but also improves stability and coordination. Perfect for those who want to challenge themselves and take their fitness routine to the next level. By utilizing a resistance band, you increase the intensity and provide constant tension throughout the entire movement. This not only helps in sculpting your muscles but also enhances muscle activation and endurance. The benefit of using a resistance band is its versatility; you can easily adjust the resistance level by choosing a different band or by changing your grip. This exercise allows you to focus on each arm individually, which can help in addressing any muscular imbalances you may have. Engaging your core throughout the movement is crucial to maintain stability and prevent any unnecessary strain on your lower back. It is essential to maintain proper posture, keeping your chest lifted, and your shoulder blades down and back. By doing so, you ensure that the primary muscles targeted are your deltoids (shoulders) and triceps (back of the upper arm), while also engaging your core, glutes, and legs for stability and balance. Remember to start with a lighter resistance band and gradually progress to a heavier one as your strength improves. Be mindful of your form and listen to your body. If you experience any discomfort or pain, make sure to modify the exercise or consult with a fitness professional. Incorporating the Resistance Band Single Arm Overhead Shoulder Press into your workout routine can contribute to improved upper body strength, enhanced muscular tone, and increased functional fitness. Get ready to level up your training and feel the burn with this challenging exercise!


  • Grab a resistance band and stand with your feet shoulder-width apart, placing one foot slightly in front of the other for stability.
  • Hold the resistance band with one hand, gripping it firmly near the end of the band.
  • Raise your arm with the resistance band overhead, keeping your elbow slightly bent.
  • Push the resistance band upward until your arm is fully extended and the band is overhead.
  • Pause for a moment at the top, focusing on contracting your shoulder muscles.
  • Slowly lower the resistance band back to the starting position, maintaining control throughout the movement.
  • Repeat the exercise for the desired number of repetitions and then switch to the other arm.
  • Remember to breathe properly and maintain proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining a strong core throughout the movement to prevent injury.
  • Engage your shoulder muscles by squeezing your shoulder blades together.
  • Keep a slight bend in your knees to avoid locking them during the exercise.
  • Control the movement and avoid using momentum to ensure proper muscle engagement.
  • Exhale as you press the resistance band up and inhale as you lower it down.
  • Gradually increase the resistance of the band as you get stronger.
  • Pair this exercise with other shoulder and upper body exercises for a well-rounded workout.
  • Ensure proper form by performing the exercise in front of a mirror or with a trainer's guidance.
  • Allow for adequate rest periods between sets to prevent fatigue and maintain form.
  • Stay hydrated and fuel your body with a balanced diet to support your fitness goals.

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