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Resistance Band Front Raise
A resistance band isolation exercise targeting the anterior deltoids to build shoulder strength and control; provides constant tension for joint-friendly shoulder flexion in warm-ups or accessory work.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps
Accessory Muscles
Biceps
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
10/10Anterior Delts
Chest
4/10Upper Chest
Traps
3/10Upper Traps
Biceps
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the middle of a resistance band with feet shoulder-width apart, holding the ends with an overhand grip and arms extended down in front of thighs.
- Inhale and brace your core.
- Slowly raise arms straight forward to shoulder height with slight elbow bend.
- Pause briefly at the top to squeeze front shoulders.
- Exhale and lower the band controlled back to start.
- Repeat for reps, keeping tension constant.
Coaching Tips
Form Cues
- Keep elbows slightly bent.
- Lead with wrists, not shoulders.
- Maintain flat back.
- Shoulders down away from ears.
Breathing
Inhale before raising, exhale as you lower the band.
Tempo
2-1-2
Range of Motion
Raise arms to shoulder or nose height; lower until arms are extended in front of thighs without slack.
Safety
Safety Notes
- Inspect band for damage before use
- Stop if sharp shoulder pain occurs
- Avoid arching lower back
- Keep wrists neutral and straight
Spotting
No spotting needed; use lighter band if unstable.
Common Mistakes
- Swinging torso for momentum
- Shrugging shoulders
- Locking elbows
- Letting band snap back
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 90 degrees
Build Up First
- Basic standing posture control
Also known as
Band Front Raise, Standing Band Shoulder Raise, Resistance Band Shoulder Flexion
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