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Band Lateral Raise: starting position Band Lateral Raise: end position

Shoulder Raises · Shoulders

Band Lateral Raise

A shoulder raises exercise that works the shoulders. Beginner level, using resistance bands.

BeginnerResistance bandsGymHome

Muscles worked

PrimaryShoulders

Side delts.

Setup and loading

Band under your feet; wider stance, more tension.

How to do the band lateral raise step by step

  1. Stand on the band and hold the ends next to your thighs.
  2. Raise your arms out to the sides to shoulder height.
  3. Lower slowly.

Form cues

  • Elbows slightly bent
  • Shoulders down

Common mistakes

  • Shrugging your traps
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

BodybuildingTennis

Gear for this exercise

  • Resistance bandsSeveral strengths to progress and warm up before training.
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Variations and similar exercises

Dumbbell Lateral Raise

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Battle Ropes

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Seated Cable Lateral Raise

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Cable Front Raise

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Dumbbell Front Raise

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Supported One-Arm Lateral Raise

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Front-to-Lateral Raise

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Crucifix Hold

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