Half Kneeling Single Arm Shoulder Press – 3 Way, Band

  • HOW: Start in a half kneeling position with one knee bent up in front of you with the foot planted on the ground and the other knee on the ground. Anchor a band underneath the front foot and grab the one end with the opposite hand. From here, bring the band up with your elbow bent and straight out from your shoulder facing your fist to the ceiling. From this position, press the band up. Then, rotate your trunk to where now the arm is in the front and press at this forward rotated position. Lastly, rotate your trunk back in the opposite direction and perform the press from this position for the prescribed amount of reps. 
  • FEEL: You should feel your shoulder muscles working during the shoulder press, but also core and back muscles working to maintain the rotated trunk position. 
  • COMPENSATION: Avoid leaning away from the trunk. Don’t arch your back. Only allow motion at the shoulder. Keep the forearm perpendicular to the floor the whole time.

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