Exercise profile
Best forMuscle growthEnduranceGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentResistance band
Also worksFront delts, Triceps, Side delts
Recommended3 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Builds shoulders overhead with band tension that spares the joints.
- Setup
- Stand on the middle of the band, handles at the shoulders.
- Common mistakes
- Leaning back and turning it into a chest press.
- Easier
- Step off some of the band for less tension.
- Harder
- Shorten the band or press one arm at a time.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s