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Resistance Band Alternating Lateral Raise
A resistance band isolation exercise targeting the lateral deltoids to build shoulder width and strength; performed alternately for enhanced core stability and controlled tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts
Traps
7/10Upper Traps
Forearms
4/10Flexors
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the middle of a resistance band with feet shoulder-width apart. Hold the ends or handles with arms at your sides and a slight elbow bend.
- Engage your core and keep posture upright.
- Raise one arm out to the side, leading with the elbow until shoulder height.
- Pause briefly at the top.
- Lower the arm slowly back to start.
- Alternate to the opposite arm.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Lead with elbows
- Keep shoulders down
- Slight elbow bend
- Control the descent
- Core tight
Breathing
Inhale as you lower the arm; exhale as you raise it. Brace your core throughout.
Tempo
2-1-2
Range of Motion
Raise arms to shoulder level or slightly below, with elbows slightly bent; avoid going above ear height.
Safety
Safety Notes
- Avoid if acute shoulder pain or impingement
- Select band resistance for proper form
- Stop if joint discomfort occurs
- Maintain neutral spine
Spotting
Not required; use lighter band if assistance needed for form check.
Common Mistakes
- Using momentum to swing arms
- Shrugging shoulders
- Lifting too high
- Arching back
- Gripping too tightly
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Adequate shoulder abduction range
Build Up First
- Basic standing posture
- Understanding of controlled arm movement
Also known as
Banded Alternating Side Raise, Alternating Band Lateral Raise, Resistance Band Side Raise
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