Shoulders · Resistance bands

Band Front Lateral Raise

The band front lateral raise is an isolation exercise focused on developing the anterior deltoids using accommodating resistance. It suits lifters of all experience levels and fits well into the middle or end of a shoulder or upper-body routine.

Muscles: Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand on the middle of the band with both feet hip-width apart, holding a handle in each hand in front of your thighs.
Keep your back straight, brace your core, and keep a slight bend in your elbows.
Inhale, then as you exhale, raise both handles straight up in front of you until they reach shoulder height.
Pause briefly at the top without shrugging your shoulders.
Inhale and slowly lower the handles back down to your thighs.

Common mistakes

Leaning back to generate momentum shifts the load from the shoulders to the lumbar spine.
Shrugging the shoulders upward during the lift redirects the tension into the upper trapezius.
Locking out the elbows completely exposes the joints to excessive shear stress under peak tension.
Allowing the band to snap the arms down quickly eliminates the muscle-building benefits of the eccentric phase.

Tips

Adjust the resistance by widening your stance on the band or stepping on it with only one foot.
Pause briefly at shoulder height to maximize tension on the anterior deltoid before lowering the handles.
Maintain a rigid core and a soft bend in the elbows to protect your joints and isolate the target muscles.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 45 to 60 seconds of rest between sets to build shoulder volume and muscular endurance. Because the band reaches peak resistance at the top, focus on deliberate tempo rather than excessive tension.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles are primarily targeted in this exercise?

The movement isolates the anterior deltoid, with assistance from the clavicular head of the pectoralis major, the serratus anterior, and core stabilizers.

What should you do if you feel pain in the front of your shoulder?

Stop the exercise immediately to avoid exacerbating an impingement, and consult a qualified specialist if the pain persists.

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