Band Front Lateral Raise

Muscles worked

Setup

1. Anchor a resistance band to the base of a power rack or a heavy stable object.
2. Stand sideways to the anchor point with feet shoulder-width apart and a braced core.
3. Grasp the band with the hand furthest from the anchor using an overhand (pronated) grip.
4. Step away from the rack until the band is taut with your arm resting at your side.

How to do it

1. Exhale as you raise your arm forward and slightly outward (in the scapular plane) until it reaches shoulder height.
2. Maintain a slight bend in the elbow and keep your torso completely stationary.
3. Inhale as you slowly lower the band back to the starting position using a controlled 2-3 second tempo.
4. Complete the full set on one arm before switching sides to ensure equal volume.

Form checklist

• Keep your core braced to prevent the torso from rotating toward the anchor.
• Avoid shrugging the shoulder toward your ear; keep the shoulder blade depressed.
• Do not lean back or use momentum to swing the band upward.
• Ensure the wrist stays neutral and aligned with the forearm throughout the lift.

Pro tips

• Think about pushing the band 'away' from your body toward the wall rather than just 'up' to maximize deltoid recruitment.
• Pause for one second at the top of the movement to emphasize the peak contraction of the anterior deltoid.
• Perform the movement in the 'scapular plane' (roughly 30 degrees forward of your side) for optimal joint mechanics.

Make it harder

• Step further away from the anchor point to increase the resistance at the beginning of the range of motion.
• Incorporate a 3-second isometric hold at the top of each repetition.

Frequently asked

What muscles does the band front lateral raise work?

The band front lateral raise primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the band front lateral raise?

The band front lateral raise uses resistance band.

Is the band front lateral raise good for beginners?

Yes. The band front lateral raise is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques