Movement of the Month: Banded Posterior Single Arm Shoulder Press

By Coach Kennedy

In today’s society where we are all prone to these very common fixed positions: sitting in front of computers, using phones, sitting or standing way too much, the upper spine (thoracic) can become curved (kyphosis) causing the shoulders to round forward. This can lead to shoulder impingements, pec muscles becoming short and restrictive, mid back becoming long and weak, the diaphragm becomes compressed changing your breathing patterns, which can lead to systemic hormonal issues, and the list could go on and on. I think you can see how much influence shoulders truly have.

The Banded Posterior Single Arm Shoulder Press is a great movement that can be used as an activation exercise or even as a corrective exercise. In the end, the goal here is to assist in the strengthening of the rotator cuff muscles along with other external rotators of the shoulder, like the posterior deltoids which are generally underused and become “weak and long”.

The best part about this exercise is that we can perform it just about anywhere, even at home when it’s given to clients as a corrective exercise. It’s a great way to create healthy shoulders that have otherwise become tight, weak, underused, and prone to shoulder impingement and other forms of injury making life very restrictive and unhealthy.

Exercise Execution:

With the resistance band safely anchored, stand with your feet approximately hip width apart, soft knees, braced core, shoulders in the “set” position, tall spine with eyes looking forward and the resistance band  in your right hand, elbow flexed at ninety degrees. Imagine performing a single arm over head press. That’s the set up.

In terms of distance from the anchor point, this will depend on the amount of resistance you’re looking for. Remember, it’s not about more resistance; it’s about what you can safely control through out the entire movement. Heavier loads will affect your performance quality, so work within your personal limits or that of the client’s.

Now, begin performing an over head press and be aware that while you’re focusing on the upward motion the resistance band will want to consistently internally rotate your shoulder.

KEY POINT: Do NOT let it internally rotate your shoulder. Watch the video for full details.

Exercise Protocol:

Rep Range: eight to 15 repetitions, depending on your goal outcome

ALWAYS regress and progress as required. Not sure how?  Get me at: kennedy@coachkennedyonline.ca.