Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Band one arm shoulder press

Beginner

Band one arm shoulder press is a compound resistance band exercise for the front delts, also working the side delts, triceps, and obliques.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

Side deltsTricepsObliques

Equipment
Resistance band
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand on one end of a resistance band with the foot on your working side and hold the other end at shoulder height, palm facing forward.
  2. 2Set your wrist directly over your elbow and brace your stomach so your torso stays tall.
  3. 3Press your hand straight up until your arm is fully extended overhead.
  4. 4Do not lean away from the band or twist your torso; your trunk should stay square and still throughout.
  5. 5Lower your hand slowly back to shoulder height, finish the set, then switch sides.

What to do instead

  • Dumbbell one arm shoulder pressDumbbell
  • Lever one arm shoulder pressMachine
  • Landmine half-kneeling one arm pressBarbell
Logged today · 90 seconds restBand one arm shoulder press

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band
  • Band shoulder dislocateResistance band