Bent Over Rear Lateral Raise (Band)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the lift and lower for the desired number of repetitions, focusing on maintaining proper form.
7. 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.