Lateral Raise (Band)

Stand on middle of band. Raise handles to side. Keep thumbs pointing slightly down at top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

side shoulders

upper traps

What you need and how to position yourself before starting.

resistance band

Bilateral

Standing

repsweight

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

Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Place a resistance band under your feet, holding the ends of the band with your hands at your sides.
Step 2Position Your Hands
- Hold the band with your palms facing inward and your arms fully extended at your sides.
- Ensure that your elbows are slightly bent and your shoulders are relaxed.
Step 3Engage Your Core
- Engage your core muscles to maintain stability throughout the exercise.
- Keep your back straight and avoid leaning forward or backward.
Step 4Lift the Band
- Raise your arms out to the sides, keeping a slight bend in your elbows.
- Lift until your arms are parallel to the ground, ensuring that your wrists remain straight.
Step 5Hold the Position
- Pause for a moment at the top of the movement, feeling the contraction in your shoulder muscles.
- Avoid shrugging your shoulders; keep them down and away from your ears.
Step 6Lower the Band
- Slowly lower your arms back to the starting position, maintaining control of the movement.
- Ensure that you do not let the band snap back quickly.
Step 7Repeat
- Repeat the lift and lower for the desired number of repetitions, focusing on maintaining good form.
Step 8Finish the Exercise
- After completing your reps, carefully release the band and stand upright.
- Take a moment to stretch your shoulders and arms if needed.