Lateral Raise - With Bands
Muscles worked
Instructions
- 1To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- 2Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
- 3Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lateral Raise - With Bands
The band lateral raise is an alternative to the dumbbell lateral raise, offering the advantage of progressively increasing tension throughout the movement thanks to the band's resistance. Unlike a dumbbell, where tension peaks at the horizontal, the band provides resistance that grows with range of motion, changing how the lateral deltoid is loaded. It's a practical exercise for travel or home training, needing only a resistance band. It also allows safer joint loading, with less risk of jerky movement than with free weights. It's a great option to vary the stimulus on the shoulders.
check_circleBenefits
- check_circleProgressive, growing tension on the lateral deltoid
- check_circleLow joint impact
- check_circlePractical and portable (travel, home)
- check_circleGood tool to vary the stimulus
lightbulbExecution tips
- lightbulbChoose a band suited to your strength
- lightbulbTilt the hand slightly down at the top of the movement
- lightbulbKeep the torso still
- lightbulbControl the return phase
warningCommon mistakes
- warningUsing a band that's too tight
- warningRaising the arms too high
- warningSwinging the torso to help the movement
- warningReleasing tension too quickly
helpFrequently asked questions
Which band should I choose?expand_more
A light to medium band is usually enough for this isolation exercise.
Can bands permanently replace dumbbells?expand_more
Yes, it's a valid alternative, especially to vary the training stimulus.
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