Band Front Raise
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.
General Information
Band Front Raise is an isolation exercise that primarily targets front shoulders. It is a beginner-level movement that emphasizes the anterior deltoid with simple setup and easily adjustable resistance.
Use it for hypertrophy, warm-ups, or when dumbbells are unavailable. Bands shift more load to the top of the range, which can reduce joint stress while keeping tension high where the lever arm is longest.
It suits home training and accessory work after pressing. A slight pause at shoulder height sharpens the mind–muscle connection without heavy loading.
Vary grip (thumbs-up or pronated) and band path to fine-tune shoulder comfort. Keep the motion smooth to avoid momentum taking over.
Instructions
- Stand on the band and hold the ends in front of your thighs with palms down or thumbs-up.
- Brace your core, keep shoulders down, and set a slight bend in the elbows.
- Raise arms forward to about shoulder height without swinging your torso.
- Pause briefly at the top while keeping the neck relaxed and ribs down.
- Lower slowly to the start under control, maintaining the elbow angle.
- Repeat for the target reps with a consistent tempo and range you can control.
Common Mistakes
Injuries
Band Front Raise is a low risk exercise when performed with proper technique.
Avoid shrugging or swinging to protect the neck and keep stress on the deltoids. Manage volume if the front of the shoulder gets irritated.
If you feel pinching, raise only to a pain-free height, try a thumbs-up grip, or use a lighter band. Stop if pain is sharp or radiating.
Frequently Asked Questions
- Q: Where should I feel it?
Primarily the front (anterior) deltoids with minimal neck or trap tension when performed under control.
- Q: How high should I raise?
About shoulder height is sufficient. Higher positions usually add neck tension without better deltoid loading.
- Q: Can I perform it one arm at a time?
Yes, single-arm raises can improve control and reduce cheating if balance or coordination is limiting.
- Q: Is this good for posture or shoulder health?
It strengthens the front delts. Balance it with rowing and external rotation work for overall shoulder health.
Overview
- Target Muscle Group:
- Shoulders.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.