Shoulders · Resistance bands

Band Front Raise

The band front raise is an isolation exercise designed to target and strengthen the anterior deltoids using progressive elastic resistance. It suits lifters of all experience levels and is best placed toward the end of an upper-body or shoulder workout.

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

How to do it

Stand on the middle of the band with your feet shoulder-width apart and take a handle in each hand in front of your thighs, palms facing your body.
Keep your back straight, knees slightly bent, and core braced.
Inhale. As you exhale, raise both arms straight up in front of you until they reach shoulder height, keeping a slight bend in the elbows.
Pause briefly at the top without shrugging your shoulders.
Inhale and slowly lower the handles back to the starting position.

Common mistakes

Leaning the torso back to swing the band up robs tension from the deltoids and strains the lower back.
Shrugging the shoulders toward the ears shifts the load away from the delts and onto the upper trapezius.
Allowing the band to snap the arms back down removes muscle tension during the eccentric phase.
Locking out the elbows completely under load places excessive stress on the elbow joints.

Tips

Maintain a slight, fixed bend in your elbows and lift through your shoulders rather than your forearms.
Brace your core and squeeze your glutes throughout the set to keep your torso completely still.
Widen your foot stance on the band to instantly increase baseline resistance without switching bands.

Sets and reps

For shoulder hypertrophy, perform 3 to 4 sets of 12 to 15 controlled reps with 60 to 90 seconds of rest. If training for muscular endurance, aim for higher volume ranges of 15 to 20 reps.

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 does the band front raise work?

The primary mover is the anterior (front) deltoid, with secondary contribution from the lateral deltoid, upper chest, and stabilizing core muscles.

Is the band front raise safe to perform with shoulder discomfort?

If you experience sharp joint pain or impingement, stop the movement immediately and consult a healthcare professional. Switching to a neutral grip with palms facing each other can sometimes reduce joint friction.

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