ex_OENW7M

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Shoulders · Band

Resistance Band Standing Single Arm Shoulder Flexion

beginnerstrengthOne side at a timeMale & female model

Resistance Band Standing Single Arm Shoulder Flexion is a beginner compound strength exercise that works the delts (shoulders), with the biceps 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
Upper Chest · Pectoralis Major

Secondary muscles

Biceps · Biceps Brachii

How to do Resistance Band Standing Single Arm Shoulder Flexion

Attach one end of a resistance band to a sturdy anchor point at hips height. Stand with your back facing the anchor point and hold the other end of the band in your right hand.
Extend your right arm back, pointing to the anchor point, with your palm facing forward.
Pull the band forward, keeping your arm straight, and until it reaches your lower chest height.
Slowly return your arm to the starting position with control. Repeat for the desired number of repetitions, then switch to the left arm.

Form tips

Focus on engaging your shoulder and upper back muscles throughout the movement.
Keep your elbow slightly bent to reduce strain on your joints.
Ensure the resistance band stays taut throughout the exercise.

Resistance Band Standing Single Arm Shoulder Flexion alternatives

Iso Lateral Shoulder Press Single Arm

Delts · beginner

Standing Shoulder Press Dumbbell

Delts · intermediate

Weighted Standing Shoulder Press With Plate

Delts · intermediate

Kettlebell Standing Bottoms-Up One Arm Shoulder Press

Delts · intermediate

More delts exercises

Resistance Band Standing Single Arm Shoulder Extension

Delts · beginner

Barbell Standing Shoulder Press

Delts · intermediate

Standing Dumbbell Alternate Shoulder Press

Delts · intermediate

Band Single Arm Overhead Press

Delts · beginner

Dumbbell Standing Single Arm Cross Raise

Delts · intermediate

Landmine Alternating Single Arm Press

Delts · intermediate

Landmine Single Arm Push Press

Delts · intermediate

Seated Dumbbell One Arm Shoulder Press

Delts · beginner

Resistance Band Standing Single Arm Shoulder Flexion FAQ

What muscles does Resistance Band Standing Single Arm Shoulder Flexion work?

Resistance Band Standing Single Arm Shoulder Flexion mainly works the delts in the shoulders (Deltoids and Pectoralis Major). The biceps work as secondary muscles.

What equipment do you need for Resistance Band Standing Single Arm Shoulder Flexion?

You need a band.

How many sets and reps of Resistance Band Standing Single Arm Shoulder Flexion 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 Resistance Band Standing Single Arm Shoulder Flexion good for beginners?

Yes. Resistance Band Standing Single Arm Shoulder Flexion is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Resistance Band Standing Single Arm Shoulder Flexion 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 Resistance Band Standing Single Arm Shoulder Flexion?

Other exercises for the delts include Iso Lateral Shoulder Press Single Arm, Standing Shoulder Press Dumbbell, Weighted Standing Shoulder Press With Plate and Kettlebell Standing Bottoms-Up One Arm Shoulder Press.

For developers

Use Resistance Band Standing Single Arm Shoulder Flexion 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_OENW7M" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OENW7M",
  "name": "Resistance Band Standing Single Arm Shoulder Flexion",
  "model": "male",
  "counterpartId": "ex_U4BBXC",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_OENW7M/mp4-720.mp4?…",
    "poster": "https://…/ex_OENW7M/poster.jpg?…"
  }
}