Banded Biceps to Shoulder Raise
The banded biceps to shoulder raise is a resistance band exercise that combines a biceps curl with an overhead shoulder raise. It targets the deltoids and biceps simultaneously, improving shoulder mobility and upper arm strength in one fluid movement.
How to do it
- Stand on the center of a resistance band, holding one end in each hand with a supinated grip.
- Begin by performing a biceps curl, bringing your hands up toward your shoulders.
- From the top of the curl, rotate your palms forward and press your arms overhead into a shoulder raise.
- Slowly reverse the movement, lowering your arms back through the curl and returning to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows tucked slightly forward during the curl phase.
- Control the band tension as you transition from the curl to the overhead press.
- Keep your core gently braced so your lower back does not arch.
- Lower your arms smoothly along the same path on the way down.
Breathing: Exhale as you curl and press the band overhead; inhale as you slowly return to the starting position.
Common mistakes
- Using momentum from the hips to swing the band up, which reduces the work done by your shoulders and biceps.
- Shrugging your shoulders toward your ears during the overhead press, which strains the neck instead of targeting the delts.
- Allowing the resistance band to snap back quickly on the descent, losing valuable eccentric muscle control.
Muscles worked
Primary: delts. Secondary: biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort or pinching during the overhead press, ease off or choose a gentler pressing movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if the band tension feels too heavy?
Stand with only one foot on the band, or use a lighter-resistance band to reduce the stretch.
Can I do this exercise sitting down?
Yes, you can anchor the band under a sturdy chair and perform the movement seated if standing is uncomfortable.
Why do my shoulders click during the overhead press?
Minor joint sounds are common, but if you feel any pinching or sharp discomfort, reduce your range of motion or lower the resistance.