Chair Resistance-Band Seated Lateral Raise
Build shoulder strength from a chair! This seated exercise uses a resistance band for a safe, effective lateral raise. Perfect for any fitness level.
The Chair Resistance-Band Seated Lateral Raise mainly works the shoulders and traps, with help from the back. You'll need: chair or resistance bands.
Required Equipment
Chair Resistance-Band Seated Lateral Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Shoulder Abductor (supraspinatus); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Chair Resistance-Band Seated Lateral Raise Variations and Alternatives
How to do the Chair Resistance-Band Seated Lateral Raise
A sturdy chair
1. Setup:
Sit on a sturdy chair with your feet flat on the ground shoulder-width apart.
Ensure your back is straight and your shoulders are relaxed.
Positioning the Resistance Band:
Take a resistance band and place it under your feet. The band should be positioned so that it is anchored securely on the floor.
Hold one end of the resistance band in each hand, with your palms facing your body.
Starting Position:
Raise your arms slightly in front of you at shoulder height. Your elbows should be slightly bent.
Keep your core engaged and your posture upright.
Execution:
Slowly lift your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
Hold this position for a moment, feeling the resistance in your shoulders and upper arms.
Return:
Lower your arms back to the starting position in a controlled manner.
Ensure that you maintain a slow and steady movement to maximize engagement of the muscles.
Repetitions:
Perform 10-15 repetitions, depending on your fitness level.
Take brief pauses as needed and ensure proper form throughout the exercise.
Cool Down:
After completing your sets, gently stretch your arms and shoulders to cool down.
Tips:
Focus on maintaining tension in the resistance band throughout the movement.
Avoid using your neck or back to lift your arms; the focus should be on your shoulder muscles.
If the resistance band feels too easy or too hard, adjust the tension by changing the length of the band under your feet or choosing a band with different resistance.
Chair Resistance-Band Seated Lateral Raise FAQs
What muscles does the Chair Resistance-Band Seated Lateral Raise work?
The Chair Resistance-Band Seated Lateral Raise mainly works the shoulders and traps, with help from the back. The main muscles are the lateral deltoid and trapezius.
What equipment do you need for the Chair Resistance-Band Seated Lateral Raise?
Chair or resistance bands.
What workout day should the Chair Resistance-Band Seated Lateral Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Resistance-Band Seated Lateral Raise variations and alternatives?
Similar exercises include the Band Lateral Raise, Band Seated Lateral Raise, Resistance-Band Lateral Raise and Resistance-Band Single-Arm Lateral Raise.
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