Shoulders · Resistance bands

Resistance Band Standing Single Arm Shoulder Flexion

Resistance band standing single arm shoulder flexion is an isolation exercise targeting the anterior deltoid along with the upper chest and core stabilizers. It works well as an accessory movement in upper-body workouts to build unilateral shoulder stability and correct strength imbalances.

Muscles: Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Stand with one foot on the end of the loop resistance band and grip the other end with the hand on the same side.
Stand tall, arm at your side with light tension in the band, back straight and core braced.
Inhale. As you exhale, raise your straight arm forward and up to shoulder height, keeping a slight bend in the elbow.
Hold the top position briefly.
Inhale and slowly lower your arm back to your side, resisting the band.
Complete your reps, then switch arms.

Common mistakes

Leaning backward to swing the band upward reduces tension on the front delt and places undue strain on the lower back.
Shrugging the shoulder toward the ear during the lift shifts the workload onto the upper trapezius instead of the deltoid.
Allowing the band to snap the arm down eliminates the eccentric phase and risks irritating the shoulder joint.

Tips

Keep your shoulder blade pulled down and stabilized throughout the entire range of motion.
Adjust resistance precisely by changing how much slack you leave under your foot before starting the set.
Pause for a brief moment at shoulder height to capitalize on the band's peak tension.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions per arm, resting 45 to 60 seconds between sets.

Muscles worked

Resistance Band Standing Single Arm Shoulder Flexion: shoulders

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Which muscles does this exercise isolate?

The primary mover is the anterior deltoid, with secondary assistance from the clavicular head of the pectoralis major and core stabilizers.

What should you do if your shoulder pinches during the lift?

Try raising the arm slightly out at a thirty-degree angle in the scapular plane, and stop the exercise to consult a specialist if pain persists.

Similar exercises

All shoulders exercises →