Resistance Band Standing Single Arm Lateral Raise

Muscles worked

Setup

1. Stand with feet shoulder-width apart, stepping on one end of the resistance band with the foot on the same side as the working arm.
2. Hold the handle or the other end of the band with a neutral grip, palm facing your outer thigh.
3. Stand tall with a slight bend in your knees, chest up, and your core firmly engaged.
4. Maintain a very slight, fixed bend in the elbow of the working arm.

How to do it

1. Exhale as you lift your arm out to the side in a wide arc until it is parallel with the floor.
2. Lead the movement with your elbow and the back of your hand, ensuring your hand does not rise higher than your elbow.
3. Pause for a split second at the top of the movement to emphasize the peak contraction.
4. Inhale as you slowly lower the arm back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your shoulders depressed (down and away from ears) to prevent the traps from taking over.
• Maintain a stationary torso; avoid leaning or using momentum to 'swing' the band up.
• Stop the movement once your arm is parallel to the floor to avoid shoulder impingement.
• Ensure the wrist remains neutral and does not curl upward during the lift.

Pro tips

• Focus on pushing the band 'out' toward the side walls rather than just 'up' to better engage the lateral deltoid fibers.
• Maintain a slight forward lean (about 5-10 degrees) to align the lateral deltoid more effectively with the line of pull.

Make it harder

• Incorporate a 3-second isometric hold at the top of every rep to challenge the muscle at its shortest point.
• Increase the resistance by stepping further toward the handle end of the band, shortening the active length.

Frequently asked

What muscles does the resistance band standing single arm lateral raise work?

The resistance band standing single arm lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the resistance band standing single arm lateral raise?

The resistance band standing single arm lateral raise uses resistance band.

Is the resistance band standing single arm lateral raise good for beginners?

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

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