Band Bent Over Rear Lateral Raise

Muscles worked

Setup

1. Stand on the center of a long resistance band with feet shoulder-width apart.
2. Cross the band handles so you are holding the left side with your right hand and the right side with your left hand to create an 'X' shape.
3. Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and a slight bend in your knees.
4. Let your arms hang directly below your shoulders with a soft bend in the elbows.

How to do it

1. Exhale and raise your arms out to the sides in a wide arc until they are level with your shoulders.
2. Squeeze your shoulder blades together at the top of the movement, ensuring the tension is felt in the back of the shoulders.
3. Inhale and slowly lower the band back to the starting position, maintaining control against the band's pull.
4. Follow a controlled tempo of 2 seconds up, a 1-second pause at the top, and 2 seconds down.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or neck.
• Lead the movement with your elbows rather than pulling with your hands.
• Keep your torso stationary; do not use momentum or 'bounce' to lift the band.
• Ensure your arms move straight out to the sides, not backward toward your hips.

Pro tips

• Rotate your wrists so your pinkies are slightly higher than your thumbs at the top of the rep to maximize rear deltoid isolation.
• Focus on 'pushing' the band away from your body toward the side walls to increase the mind-muscle connection with the lateral and rear delts.

Make it harder

• Incorporate a 3-second isometric hold at the peak of each contraction.
• Widen your stance on the band to increase the baseline resistance and tension throughout the range of motion.

Frequently asked

What muscles does the band bent over rear lateral raise work?

The band bent over rear lateral raise primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the band bent over rear lateral raise?

The band bent over rear lateral raise uses resistance band.

Is the band bent over rear lateral raise good for beginners?

The band bent over rear lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Arm-Up Rotator StretchBeginner · deltoids
• Arms Forward And Behind The NeckBeginner · deltoids and pectorals
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals