Band Lateral Raise

Muscles worked

Setup

1. Stand in the center of a long resistance band with feet shoulder-width apart to create tension.
2. Grasp the ends or handles of the band with a neutral grip, palms facing your outer thighs.
3. Maintain a slight bend in your knees and keep your chest upright with a neutral spine.
4. Position your hands at your sides with a slight, fixed 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 roughly parallel to the floor.
2. Lead the movement with your elbows, keeping them slightly higher than your wrists throughout the lift.
3. Pause for a split second at the top of the movement to maximize tension on the lateral deltoids.
4. Inhale as you slowly lower your arms back to the starting position, resisting the band's pull on the way down.

Form checklist

• Keep your shoulders depressed (down and away from ears) to prevent the trapezius from taking over.
• Avoid using momentum or rocking your torso to swing the weight up.
• Maintain the same slight bend in your elbows throughout the entire range of motion.
• Stop the movement at shoulder height to keep the focus on the deltoids rather than the neck muscles.

Pro tips

• Think about pushing your hands 'out' toward the side walls rather than 'up' to better isolate the lateral head of the deltoid.
• Tilt your hands slightly as if pouring a pitcher of water at the top of the movement to ensure the lateral deltoid is the primary mover.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core and focus on muscle symmetry.
• Add a 3-second isometric hold at the top of each repetition to increase time under tension.

Frequently asked

What muscles does the band lateral raise work?

The band lateral raise primarily targets the deltoids, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the band lateral raise?

The band lateral raise uses resistance band.

Is the band lateral raise good for beginners?

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

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