Shoulders · Resistance bands

Resistance Band Standing Single Arm Lateral Shoulder Raise

This isolation movement targets the lateral deltoid using the ascending tension profile of an elastic loop band. It is suitable for all fitness levels and serves as an effective accessory exercise to build shoulder width and stability.

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

How to do it

Stand with one foot on the end of the loop resistance band and grip the other end with the hand on the same side.
Stand tall, arm at your side with light tension in the band, back straight and core braced.
Inhale. As you exhale, raise your arm out to the side up to shoulder height, keeping a slight bend in the elbow.
Hold briefly at the top without shrugging your shoulder.
Inhale and slowly lower your arm back to your side, resisting the band.
Complete your reps, then switch arms.

Common mistakes

Shrugging the shoulder upward engages the upper trapezius and removes tension from the target lateral deltoid.
Leaning the torso or using momentum to swing the band up robs the shoulder of productive muscle tension.
Allowing the band to snap the arm back down skips the eccentric phase and reduces muscle stimulation.
Locking out the elbow joint completely places unnecessary mechanical stress on the elbow tendons.

Tips

Adjust the exercise difficulty simply by changing where you step on the band or widening your foot placement.
Focus on leading the lift with your elbow rather than your wrist while keeping a soft bend in the joint.
Keep your core braced and torso upright to avoid leaning away from the working side as the band stretches.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled reps per arm, resting 30 to 60 seconds between sides.

Muscles worked

Resistance Band Standing Single Arm Lateral Shoulder 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.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

How does a resistance band differ from a dumbbell for lateral raises?

Bands provide progressive resistance that peaks at the top of the movement, delivering maximum tension where the lateral deltoid is fully contracted.

What should you do if you feel clicking or pain in the shoulder?

Reduce the range of motion below parallel, and stop immediately to consult a specialist if sharp pain persists.

Similar exercises

All shoulders exercises →