Exercise guide
Band Bent-Over Rear Lateral Raise
- Intermediate
- Compound
- Rep-based
- Back
This isolation exercise targets the posterior deltoids and middle trapezius, which are crucial for shoulder health, postural alignment, and upper back thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a light resistance band to the base of a power rack at shin height.
- Stand facing the anchor point with feet shoulder-width apart and grab the band with an overhand grip, crossing the band so your right hand holds the left side and vice versa.
- Hinge at the hips until your torso is nearly parallel to the floor, maintaining a flat back and a slight bend in the knees.
- Position your arms hanging directly below your shoulders with a slight, fixed bend in the elbows.
How to do it
- Exhale and pull the band out and up to your sides in a wide arc, focusing on leading the movement with your elbows.
- Continue the motion until your arms are roughly parallel to the floor and in line with your shoulders.
- Squeeze your shoulder blades together at the peak of the movement for a one-second pause.
- Inhale and slowly lower the band back to the starting position, maintaining tension throughout the eccentric phase.
Form checklist
- Keep your spine neutral and avoid rounding your lower back or craning your neck upward.
- Ensure the movement occurs at the shoulder joint; do not increase the bend in your elbows during the lift.
- Avoid using momentum or 'swinging' the torso to help lift the band.
- Keep your weight centered over your mid-foot to maintain balance while hinged.
Pro tips
- Think about pushing the band 'out' toward the side walls rather than just pulling it 'up' to maximize rear delt recruitment.
- Rotate your hands slightly so your pinky fingers are higher than your thumbs at the top of the movement to better isolate the posterior deltoid.
Make it harder
- Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.
- Add a 2-second isometric hold at the top of every rep to eliminate momentum and force peak fiber recruitment.
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 erector spinae and 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.