Single arm front press (theraband)

Single arm front press (theraband)

What you should feel?? When performed correctly, you will feel the muscles in the front of your shoulder activate.


  • Start by tying a strong band around a nearby pole, or perform or a cable machine
  • Maintain a good postural position and start to push the band forwards
  • Maintain a strong and neutral wrist throughout the exercise
  • Squeeze your chest throughout and ensure a controlled contraction
  • Slowly return back to the starting position in the same line and repeat

Main muscles targeted:

  • Shoulder girdle muscles
  • Core for stability

Main benefits:

This unilateral exercise is a more realistic movement using the core and surrounding shoulder stabilisers. It aims to strengthen the muscles of the shoulder that are important for injury prevention when lifting above head.