Bent Over Rear Lateral Raise (Band)

Step on a band. Hinge forward and pull the handles out to the sides. Keep your arms relatively straight to target the rear delts.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

mid traps

What you need and how to position yourself before starting.

resistance band

Bilateral

Bent-over

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet shoulder-width apart, holding a resistance band with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your torso at about a 45-degree angle.
Step 2Grab the Band
- Hold the resistance band with both hands, palms facing each other, and arms extended down towards the floor.
- Ensure the band is taut by stepping on the middle of it with your feet.
Step 3Position Your Body
- Retract your shoulder blades and engage your core to stabilize your body.
- Keep your head in a neutral position, looking slightly ahead rather than down.
Step 4Lift the Band
- Raise your arms out to the sides in a controlled manner, keeping a slight bend in your elbows.
- Aim to lift your hands to shoulder height while squeezing your shoulder blades together.
Step 5Lower the Band
- Slowly lower your arms back to the starting position, maintaining control of the band.
- Ensure your back remains straight and your core stays engaged throughout the movement.
Step 6Repeat
- Perform the lift and lower for the desired number of repetitions, focusing on maintaining proper form.
Step 7Finish the Exercise
- After completing your repetitions, carefully return to an upright position.
- Release the band safely and take a moment to stretch your shoulders.