Band Lateral Raise

Band Lateral Raise

Overview

Target Muscle Group:
Shoulders.
Equipment:
Resistance bands.
Difficulty:
Beginner.

General Information

Band Lateral Raise is an isolation exercise that primarily targets shoulders. It is a beginner-level movement that emphasizes the lateral deltoid with smooth tension and simple setup.

Use it for hypertrophy, activation between pressing sets, or when dumbbells are unavailable. Bands provide ascending resistance, challenging the top half of the range without heavy loads.

Slightly lean away or step farther from the anchor to smooth the resistance curve. Keep the motion wide and steady to avoid front-delt takeover.

Expect a strong side-delt burn near shoulder height when you keep the neck relaxed and ribs down.

Instructions

  1. Stand on or step on the band and hold the ends at your sides with a slight elbow bend.
  2. Brace lightly, keep shoulders down, and set wrists neutral.
  3. Raise arms out to the sides to about shoulder height without shrugging or leaning back.
  4. Pause briefly while keeping elbows slightly bent and upper arms leading the motion.
  5. Lower under control to the start without letting the band pull you down.
  6. Repeat for the target reps with the same range on each side.

Common Mistakes

Shrugging the shoulders

Upper-trap takeover reduces tension on the lateral delts.

Leaning back for momentum

Using the torso to swing the band hides weak points and stresses the back.

Internal rotation at the top

Dumping the shoulder forward can cause discomfort; lead with the upper arm, not the hands.

Rushing the eccentric

Lower slowly to keep constant tension and protect the shoulder.

Injuries

Band Lateral Raise is a low risk exercise when performed with proper technique.

Keep shoulders down to reduce neck strain and avoid internal rotation dumping at the top. Use moderate ranges and steady tempo to protect the shoulder.

If you feel pinching, stop short of painful angles, lighten the band, or slightly change the arm path.

Frequently Asked Questions

Q: Should I go above shoulder height?

Shoulder height is usually enough. Higher ranges often invite shrugging without adding useful tension.

Q: What tempo is best for growth?

Use a controlled 2-3 second lower with a brief pause at the top to keep the lateral delts under tension.

Q: Is one-arm better than two-arm raises with bands?

Single-arm raises can feel smoother and allow you to step out for steadier tension. Both options work; pick what you can control.

Q: How many sets and reps?

3-4 sets of 10-20 reps per side with 1-2 reps in reserve usually works well for hypertrophy.

Overview

Target Muscle Group:
Shoulders.
Equipment:
Resistance bands.
Difficulty:
Beginner.