Reviewed exercise · beginner
Half-Kneeling Single-Arm Band Overhead Press
A secondary vertical push movement for shoulders, triceps.
- Equipment
- bands
- Typical range
- 8–20 reps
- Also trains
- core
Set up
Secure a band beneath the rear knee or foot and establish a stable half-kneeling stance.
Execute
Press one hand overhead while keeping the trunk square.
Lower slowly and change sides only after removing band tension.
Coaching cues
- Stay stacked.
- Reach overhead smoothly.
Common mistakes
- Twisting toward the pressing arm.
- Allowing the band to pull the wrist back.
Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.