How to do a Loop Band Seated Shoulder Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Seated Shoulder Press
Target muscles worked
Instructions for Proper Form
Performed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.
- Sit on the ground facing the anchor with legs crossed or both legs stretched out in front of you.
- Place the band under the butt area so you are securely sitting on it.
- Grip the loop with both hands at shoulder-width apart and position your hands just outside the shoulders, palms facing forward, and elbows flexed to your sides.
- Extend your arms overhead by pressing through your palms while keeping your wrists and forearms vertical to the ground.
- Maintain an upright posture throughout the movement.
- Your hands should be aligned with your ears at fill arm extension before descending them back at a normal pace to the starting position.
Alternative Exercises to Loop Band Seated Shoulder Press
1. Loop Band High Pull
32.7 mSCORESWAPPED 90 TIMESThis compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.
- Beginner
- Shoulders
- Loop Bands
2. Loop Band Underhand Front Raise
35.8 mSCORESWAPPED 78 TIMESLoop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.
- Beginner
- Shoulders
- Loop Bands
3. Loop Band Face Pull
32.7 mSCORESWAPPED 61 TIMESThis exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.
- Beginner
- Shoulders
- Loop Bands
4. Dumbbell Front Raise
98.6 mSCORESWAPPED 52 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.
5. Backward Arm Circle
84.1 mSCORESWAPPED 45 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.
- Beginner
- Shoulders
6. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 32 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.
7. Standing Single Arm Dumbbell Shoulder Press
65.4 mSCORESWAPPED 32 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.
8. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 30 TIMESAn isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.
- Beginner
- Shoulders
- Mini Loop Bands
9. Handle Band Shoulder Press
41 mSCORESWAPPED 28 TIMESThe 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.
- Beginner
- Shoulders
- Handle Bands
10. Cross-body Arm Stretch
11.9 mSCORESWAPPED 25 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
- Shoulders