Resistance Band Lateral Raise
A resistance band exercise that isolates the side deltoids to build shoulder width and stability, using constant tension for upper body strength and hypertrophy across fitness levels.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Shoulders
Accessory Muscles
Traps
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
Shoulders
4/10Anterior Delts
Shoulders
3/10Rear Delts
Traps
2/10Upper Traps
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand on the middle of a resistance band with feet shoulder-width apart and slight knee bend. Hold the band ends in each hand with arms hanging at sides and palms facing in.
- Engage core and maintain upright posture with back straight.
- Keep slight bend in elbows and raise arms out to sides.
- Lift until arms are parallel to floor forming a T-shape.
- Pause briefly at top squeezing side deltoids.
- Slowly lower arms to start resisting band tension.
Coaching Tips
Form Cues
- Lead with elbows
- Shoulders down away from ears
- Squeeze delts at top
- Control the descent
Breathing
Exhale as you raise your arms; inhale as you lower them while bracing your core.
Tempo
2-1-2
Range of Motion
Start with arms at sides; raise to shoulder height parallel to floor without going higher; maintain slight elbow bend throughout.
Safety
Safety Notes
- Select band resistance allowing full controlled reps
- Avoid lifting above shoulder level to prevent strain
- Keep core engaged to protect lower back
- Start with lighter band if new to exercise
Spotting
Not required; resistance band provides self-limiting tension and no free weights involved.
Common Mistakes
- Using momentum to swing arms
- Shrugging shoulders upward
- Locking elbows straight
- Letting band snap back quickly
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
Flexibility Needed
- Adequate shoulder abduction range to parallel
Build Up First
- Basic shoulder stability and posture awareness
Also known as
Band Side Raise, Banded Lateral Raise, Resistance Band Side Deltoid Raise
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