Band shoulder press

The band shoulder press is a deltoid exercise and an alternative to the classic dumbbell shoulder press. The dynamic tension of the band forces the core to stabilize the body and more closely matches the strength curve of the shoulder press. It can be performed in low reps, such as 5-8 reps per set, to build shoulder strength, or for higher reps to build muscle and for conditioning. It can work as the main focus of a shoulder day but is also popular as an accessory movement to the bench press or barbell military press.


  1. Dynamic tension of the band matches the strength curve of the shoulder press
  2. A more natural and shoulder-friendly movement than the barbell press
  3. Can be performed standing, on a bench, kneeling, or on the floor
  4. Requires the core to stabilize to maintain proper form and posture
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Band shoulder press Images


Band shoulder press Instructions

Band shoulder press muscle diagram