Banded Bicep Curl

Banded shoulder press is an excellent exercise for strengthening the shoulders, triceps, and upper back. The resistance band creates extra tension throughout the movement, which helps build stability and strength. This exercise is ideal for both home workouts and the gym.

Proper form and technique

Here’s how to perform the banded shoulder press step-by-step:

1. Stand with your feet shoulder-width apart, and place the middle of the resistance band under your feet.
2. Hold the band with palms facing forward at shoulder height, ensuring there is tension in the band.
3. Inhale, and on the exhale, press the band overhead until your arms are fully extended.
4. Maintain tension in your shoulders and triceps, and slowly lower the band back to the starting position.
5. Repeat for the desired number of repetitions.

Common mistakes

Avoid these mistakes when performing the banded shoulder press:

• Overextension of the back: Make sure your core is engaged to prevent your back from arching too much during the exercise.
• Lack of control: Perform the movement slowly and in a controlled manner to ensure the muscles are working properly.
• Too much resistance: Start with a lighter band to ensure proper form before increasing the resistance.

Modifications and variations

To adapt the banded shoulder press to your level, you can try these variations:

• Easier version: Use a lighter band or perform the exercise seated to reduce strain and improve stability.
• Harder version: Use a thicker band for more resistance, or stand on one leg to engage your core even more.

Repetitions and sets

Start with 3 sets of 10-12 repetitions. As you get stronger, you can increase the resistance or repetitions for an additional challenge.

Breathing tips

Inhale as you lower the band, and exhale as you press it upward. This helps you maintain control and stability throughout the exercise.