Band Lateral Raise
Strengthen & sculpt your shoulders with Band Lateral Raises! Build definition and stability with this simple, effective exercise.
The Band Lateral Raise mainly works the shoulders and glutes & hips, with help from the traps. You'll need: resistance bands.
Required Equipment
Band Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid); Hip Rotators
Secondary
Upper Traps (trapezius, upper fibers); Shoulder Abductor (supraspinatus)
Band Lateral Raise Variations and Alternatives
How to do the Band Lateral Raise
Stand with your feet shoulder-width apart, placing the middle of the resistance band under both feet for even tension.
Grasp each end of the band with your hands and maintain a slight bend in your elbows to ensure tension in the deltoids rather than the joints.
Keep your core engaged, back straight, and look forward to maintain proper posture.
Begin with your hands at your sides, palms facing in towards your body.
Keeping your arms slightly bent, exhale and raise your arms out to the sides until they are parallel to the floor. The resistance band should provide constant tension during the lift.
Hold the position briefly at the top of the movement, ensuring that you are lifting with your shoulders and not using momentum.
Inhale as you slowly lower your arms back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Tips: - Do not let your arms go above parallel to the floor to maintain tension on the deltoids and reduce strain on the shoulder joint. - Avoid jerking or swinging the arms. The movement should be controlled and deliberate. - Adjust the resistance of the band according to your fitness level. As you progress, you can use heavier bands or shorten the length of the band to increase tension. - Make sure the band is securely positioned under your feet to avoid slipping.
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Band Lateral Raise FAQs
What muscles does the Band Lateral Raise work?
The Band Lateral Raise mainly works the shoulders and glutes & hips, with help from the traps. The main muscles are the lateral deltoid, anterior deltoid and hip rotators.
What equipment do you need for the Band Lateral Raise?
Resistance bands.
What workout day should the Band Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Lateral Raise variations and alternatives?
Similar exercises include the Backhand Raise, Band Single-Arm Shoulder Press, Band Behind-Neck Shoulder Press and Band Bent-Over Lateral Rear Raise.
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