Shoulders · Resistance bands

Resistance Band Lateral Raise

The resistance band lateral raise is an isolation exercise designed to target the lateral deltoids and build shoulder width. It suits lifters of all experience levels and fits naturally into the middle or end of an upper-body workout.

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

How to do it

Stand with both feet on one end of the loop resistance band, feet about hip-width apart.
Grip the sides of the band with each hand, arms hanging at your sides with slight tension in the band.
Keep your back straight and a slight bend in your elbows. Inhale.
As you exhale, raise your arms out to the sides until they reach shoulder height.
Inhale and slowly lower your arms back to your sides, resisting the band on the way down.

Common mistakes

Shrugging your shoulders upward shifts tension away from the lateral deltoids and onto the upper traps.
Swinging your torso uses momentum to move the band, which reduces muscle engagement and strains the lower back.
Locking out the elbows places excessive stress on the joints instead of keeping the deltoids under tension.
Allowing the band to snap your arms down rapidly wastes the muscle-building eccentric phase.

Tips

Widen or narrow your foot stance on the band to easily modify the starting tension.
Lead the movement with your elbows and keep a soft bend in the joints throughout the rep.
Lower your arms slowly over two to three seconds to fight the band's elastic pull.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions, resting 45 to 60 seconds between sets.

Muscles worked

Resistance Band Lateral Raise: shoulders

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 do resistance band lateral raises work?

The movement primarily isolates the lateral deltoids, with secondary stabilization from the anterior deltoids and upper back muscles.

Is this exercise safe for shoulder joints?

Bands place less stress on the joints at the start of the movement than free weights, but if you experience pain, stop immediately and consult a specialist.

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