Standing Dumbbell Shoulder press with Exercise band

This is an instructional video to correctly demonstrate Standing Dumbbell Shoulder press with Exercise band

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your anterior Deltoids, upper Pecs and Triceps
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In standing, stand onto the middle of a piece of long exercise band. Have the ends of the band tied in loops as to go around your wrists.
  5. The tension should be on for the upper phase of the shoulder press when your arms are near the top and pointing to the ceiling.
  6. Make sure that the tension is not too much and if you need to adjust it later you can either tighten or slacken the length.
  7. Once this is sorted take hold of a set of dumbbells with the band tied around the wrists
  8. Now raise the dumbbells to shoulder height.
  9. Make sure to rotate your wrists so that the palms of your hands are facing forward.
  10. Your forearms should be vertical and your elbow position should be in shoulder scaption, which is slightly in from of your body as this is less strain on your shoulder joints.
  11. Also make sure that you engage your core muscle to keep your lower back straight. There will be a tendency to arch it.
  12. This is your starting position.
  13. Now, exhale and push the dumbbells upward until they touch at the top. Make sure that you aren’t shrugging your shoulders throughout. The band will add more difficulty on the easier top part of the exercise as to keep muscle loading high for the whole range of motion.
  14. Then, after a brief pause at the top, slowly lower the weights back down to the starting position while inhaling.
  15. For strengthening you should perform 6-10 reps to fatigue
  16. You should perform 3-5 sets with 3 minutes rests
  17. This session can be done 2-3 times per week
  18. For endurance you should perform 15-25 reps to fatigue
  19. You should perform 3-5 sets with no more than 30 second rests
  20. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).