How to do a Handle Band Shoulder Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Handle Band Shoulder Press
Instructions for Proper Form
The Handle Band Shoulder Press focuses on the deltoids and triceps, offering a versatile upper body workout. Using a resistance band with handles allows for a full range of motion, improving shoulder strength and flexibility with less joint stress compared to dumbbells.
- Stand upright with your feet hip width apart and a resistance band underneath the middle of both feet holding the handles so that your palms are facing forward at shoulder height.
- Extend your arms overhead until the resistance band handles are directly over top of your shoulders.
- Return the handles back to shoulder height and repeat.
Sets & Reps Calculator
Average Handle Band Shoulder Press standards by male, female, gender, weight, age and height
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Alternative Exercises to Handle Band Shoulder Press
1. Handle Band Upright Row
48 mSCORESWAPPED 150 TIMESFocusing on the shoulders and upper back, the Handle Band Upright Row uses a resistance band to execute the rowing motion. This exercise improves shoulder and neck posture, offering a safer alternative to barbell rows by reducing the risk of shoulder impingement.
- Beginner
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2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 143 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 116 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
4. Backward Arm Circle
84.1 mSCORESWAPPED 111 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
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5. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 101 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
6. Standing Single Arm Dumbbell Shoulder Press
65.4 mSCORESWAPPED 97 TIMESThis exercise is a variation on the more standard Shoulder Press. Similar to other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, you add some instability to the movement, as well as ensuring that you aren’t compensating for any strength discrepancies between sides. Performing this exercise while standing can help make this exercise more functional, as well as force you to further recruit your core to maintain good form and posture.
7. Dumbbell Front Raise
98.6 mSCORESWAPPED 87 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 81 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.
9. Cross-body Arm Stretch
11.9 mSCORESWAPPED 80 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
- Beginner
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10. Mini Loop Band Scapular Retraction
27.8 mSCORESWAPPED 79 TIMESFocusing on the muscles responsible for scapular movement, this exercise improves posture and upper back strength. The mini loop band adds resistance, making it more effective than traditional scapular retraction exercises, ideal for preventing shoulder injuries and improving posture.
- Beginner
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