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Shoulders · Band
Band Single Arm Overhead Press
Band Single Arm Overhead Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps, upper back and core assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius
- Core · Rectus Abdominis
How to do Band Single Arm Overhead Press
- Stand with your feet shoulder-width apart and place one end of the resistance band securely under your foot of the working side. Hold the other end of the band in your working hand at shoulder height, palm facing inward.
- Press the band overhead by fully extending your arm, keeping your wrist straight and elbow slightly bent at the top.
- Slowly lower the band back to the starting position, maintaining control.
- Repeat the movement for the desired repetitions, then switch sides.
Form tips
- Use a controlled motion to press and lower the band to maximize muscle activation.
- Breathe steadily, exhaling as you press the band up and inhaling as you return to the starting position.
- Ensure the band is securely anchored under your foot to prevent slipping.
Band Single Arm Overhead Press alternatives
More delts exercises
Band Single Arm Overhead Press FAQ
What muscles does Band Single Arm Overhead Press work?
Band Single Arm Overhead Press mainly works the delts in the shoulders (Deltoids). The triceps, upper back and core work as secondary muscles.
What equipment do you need for Band Single Arm Overhead Press?
You need a band.
How many sets and reps of Band Single Arm Overhead Press should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Single Arm Overhead Press good for beginners?
Yes. Band Single Arm Overhead Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Band Single Arm Overhead Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Single Arm Overhead Press?
Other exercises for the delts include Landmine Seated Single Arm Overhead Press, Landmine Single Arm Staggered Overhead Press, Landmine Half Kneeling Single Arm Overhead Press and Landmine Single Arm Push Press.
For developers
Use Band Single Arm Overhead Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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