Band Lateral Raise tutorial
The band lateral raise involves standing on a resistance band and raising your arms from your sides to shoulder height. The band's resistance increases as your arms rise, working the side delts well at the top of the movement. It suits beginners and training at home or while traveling without dumbbells.
How to perform
- Place the middle of the band under your feet with feet hip-width apart.
- Hold both ends of the band with your arms at your sides.
- Stand tall, keep your shoulders down and brace your core.
- With a slight bend in the elbows, raise your arms out to the sides to shoulder height.
- Pause briefly at the top.
- Lower your arms slowly without letting the band pull them down.
Breathing: Exhale as you raise your arms and inhale as you lower them.
Key tips
- Bring your feet closer for less resistance or widen them for more.
- Lead the movement with your elbows, not your wrists.
- Check that the band is intact and won't slip from under your feet.
Common mistakes
- Shrugging the shoulders toward the ears
- Swinging the body to overcome the band's resistance
- Letting the arms drop quickly
Safety: People with shoulder pain should use a light band and keep the arms below shoulder height.
ShouldersPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
