Lateral Raise - With Bands
A beginner strength exercise for the shoulders, done with a resistance band.
- Main muscles
- Shoulders
- Equipment
- Resistance band
- Level
- Beginner
- Type
- Isolation
- Movement
- Push
How to do the Lateral Raise - With Bands
- To 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.
- Use 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.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Lateral Raise - With Bands
Band Pull ApartResistance band · Beginner
Internal Rotation with BandResistance band · Beginner
Back Flyes - With BandsResistance band · Beginner
External Rotation with BandResistance band · Beginner
Shoulder Press - With BandsResistance band · Beginner
Alternating Deltoid RaiseDumbbell · Beginner
Bent Over Dumbbell Rear Delt Raise With Head On BenchDumbbell · Beginner
Bent Over Low-Pulley Side LateralCable · Beginner
Questions
What muscles does the Lateral Raise - With Bands work?
Mainly the shoulders.
Is the Lateral Raise - With Bands good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Lateral Raise - With Bands?
Good alternatives that train the shoulders: Band Pull Apart, Internal Rotation with Band, Back Flyes - With Bands or External Rotation with Band.
How many sets and reps of the Lateral Raise - With Bands should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).