Seated Shoulder Press with Resistance Band

Isolation exercise, Free weights




Required equipment

Main muscles

  • Shoulder: Posterior deltoid muscle
    (Musculus deltoideus, posterior deltoid muscle)
  • Shoulder: Medial deltoid muscle
    (Musculus deltoideus, Pars acromialis)
  • Shoulder: Anterior deltoid muscle
    (Musculus deltoideus, Pars clavicularis)

Training plans

Seated Shoulder Press with Resistance Band is a suitable substitute for similar exercises in or as a supplement to various training plans.

Seated Shoulder Press with Resistance Band: Basics and alternatives

: Involved main muscle groups Seated Shoulder Press with Resistance Band

Involved main muscle groups:
Seated Shoulder Press with Resistance Band

The Seated Shoulder Press with a Resistance Band is an excellent way to work your shoulders from home. It’s similar to the classic dumbbell shoulder press: you sit up straight, grip the band tightly at the sides of your shoulders, and push your arms up. This exercise targets all areas of your shoulder.

You can also try these shoulder and back exercises with a resistance band: Resistance Band Rowing (focusing on your back), Upright Rowing with a Resistance Band, or Reverse Flys with a Resistance Band.

Correct execution

You can either sit directly on the band to secure it or loop it under a bench, depending on your comfort and available equipment. If you loop it under the bench, make sure it’s positioned so it won’t move during the workout.

Video tutorial

Seated shoulder press with resistance band


Grab the ends of the band with your hands and sit on a workout bench.

Place the middle part of the band under your butt or loop it under the bench (check above).

Lift your hands to the sides of your body, about level with your ears. Keep holding the band tight, with your palms facing forward. You’re now in the starting position.

Push your arms straight up, but let your elbows bend slightly at the end. Hold the position for a moment and then slowly lower your arms back to the starting position.

Common mistakes

Perform the exercise with a full range of motion. Don’t stop the movement when your arms form a 90-degree angle at your elbows. Instead, lower your hands further (around the level of your ears).

Also, make sure to push your arms straight up, not forward or backward.