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Lateral Raise - With Bands

Performed with a resistance band, this variation primarily targets your Shoulders. It requires band and is best suited to beginner lifters.

Beginner level · Equipment: Band · Isolation · Push

Primary muscles: Shoulders

How to perform Lateral Raise - With Bands

  1. Step 1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  2. Step 2. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
  3. Step 3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the banded lateral raise target?

This exercise primarily isolates the lateral deltoid, which is responsible for shoulder width. The constant tension of the band provides peak resistance at the top of the movement.

How can I maintain proper form when using resistance bands?

Keep a slight bend in the elbows and lead the movement with your knuckles rather than your wrists. Avoid shrugging the shoulders upward to ensure the lateral deltoids perform the work.

What is a common mistake to avoid during this movement?

Using momentum or snapping the band back down reduces time under tension and effectiveness. Control the eccentric phase by slowly lowering your arms to the starting position.

How should a beginner adjust the resistance for this exercise?

Beginners can decrease resistance by using a thinner band or stepping on the band with only one foot. This reduces the pre-stretch tension and allows for a full range of motion.

What is the recommended set and rep range for muscle growth?

Perform 3 to 4 sets of 12 to 20 repetitions to maximize metabolic stress in the shoulders. High-volume training is effective here because bands offer less resistance at the bottom of the lift.

Sample sets & reps for Lateral Raise - With Bands

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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