Instructions

1

Stand upright with feet shoulder-width apart, holding a resistance band handle in one hand with the band anchored under your feet or secured low. Arm should be fully extended downward with a neutral grip on the handle.

2

Ensure the band has appropriate tension by stepping on it or securing it. Maintain an upright posture with shoulders back and core engaged. Position your elbow close to your torso throughout the movement.

3

Slowly lower your arm by extending the elbow, allowing the band to pull your arm downward in a controlled manner. The eccentric phase emphasizes the lengthening of the biceps under tension. Maintain a constant slight bend in the elbow at the bottom position.

4

Flex the elbow and curl the band handle upward toward your shoulder, powerfully contracting the biceps. Squeeze at the top of the movement where your forearm approaches your upper arm. Return to the starting position with control, maintaining band tension throughout.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids, Trapezius

EQUIPMENTBand

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Band Single Arm Shoulder Press is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Shoulders, while the use of Band allows for a smooth, natural resistance curve.

Benefits

Significantly enhances the structural integrity and power of the Biceps Brachii.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Band rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids, Trapezius to maintain control of the Band.

Exercise Variations

Dumbbell Band Single Arm Shoulder Press
Cable Band Single Arm Shoulder Press
Banded Band Single Arm Shoulder Press

Beginner Tips

If you are new to the Band Single Arm Shoulder Press, focus on mastering the movement pattern with zero weight before adding Band.

Band Single Arm Shoulder Press