10 Best Resistance Band Seated Shoulder Press Alternatives for Home & Gym

Ranked Resistance Band Seated Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Resistance Band Seated Shoulder Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Band Shoulder Press

   90% match

   • Delts
   • Band
   • Intermediate
   • Compound

   Pick this when you want to work the delts with more balance to manage.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band under your feet.
   2. Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
   3. Press the band overhead, fully extending your arms.
   4. Pause for a moment at the top, then slowly lower the band back to shoulder height.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: a band, the same as the Resistance Band Seated Shoulder Press
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Resistance Band Seated Shoulder Press
2. Play demonstration

   2. Lever Shoulder Press

   89% match

   • Delts
   • Lever
   • Intermediate
   • Compound

   A good swap when you have a lever machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the seat height and backrest of the leverage machine to a comfortable position.
   2. Sit on the machine with your back against the backrest and your feet flat on the floor.
   3. Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart.
   4. Push the handles upward and forward until your arms are fully extended, but not locked.
   5. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: a machine, not a band
   • Body position: seated, the same as the Resistance Band Seated Shoulder Press
3. 

   3. Seated Cable Shoulder Press

   89% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
   2. Begin by extending through the elbow, pressing the handles together above your head.
   3. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
   4. You can also execute this movement with your back off the pad and alternate hands.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: a cable, not a band
   • Body position: seated, the same as the Resistance Band Seated Shoulder Press
4. Play demonstration

   4. Smith Seated Shoulder Press

   89% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the seat height so that the handles are at shoulder level.
   2. Sit on the machine with your back against the pad and your feet flat on the floor.
   3. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
   4. Lower the handles down to shoulder level, keeping your elbows slightly bent.
   5. Press the handles up overhead until your arms are fully extended.
   6. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: a machine, not a band
   • Body position: seated, the same as the Resistance Band Seated Shoulder Press
5. 

   5. Machine Shoulder (Military) Press

   89% match

   • Delts
   • Machine
   • Intermediate
   • Compound

   A good swap when you have a machine to work with, and it still works the delts.

   How to perform this exercise

   1. Sit down on the Shoulder Press Machine and select the weight.
   2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
   3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
   4. Lower the handles slowly back to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: a machine, not a band
   • Body position: seated, the same as the Resistance Band Seated Shoulder Press
6. 

   6. Leverage Shoulder Press

   88% match

   • Delts
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
   2. Press the handles upward by extending through the elbow.
   3. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: a machine, not a band
   • Body position: seated, the same as the Resistance Band Seated Shoulder Press
7. 

   7. Shoulder Press - With Bands

   86% match

   • Delts
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
   2. Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
   3. As you exhale, lift the handles up until your arms are fully extended overhead.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: a band, the same as the Resistance Band Seated Shoulder Press
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Resistance Band Seated Shoulder Press
8. 

   8. Arnold Dumbbell Press

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
   2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
   3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
   4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Shoulder Press
9. 

   9. Seated Dumbbell Press

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
   2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
   3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
   4. As you exhale, push the dumbbells up until they touch at the top.
   5. After a second pause, slowly come down back to the starting position as you inhale.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Resistance Band Seated Shoulder Press
10. Play demonstration

    10. Kettlebell Seated Two Arm Military Press

    85% match

    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Sit on a bench with your back straight and feet flat on the ground.
    2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
    3. Press the kettlebells overhead by extending your arms fully.
    4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: strict overhead press, the same as the Resistance Band Seated Shoulder Press
    • Primary muscle: delts, the same as the Resistance Band Seated Shoulder Press
    • Equipment: free weights, not a band
    • Body position: seated, the same as the Resistance Band Seated Shoulder Press