Lateral Raise - With Bands
Lateral Raise - With Bands is a resistance exercise - shoulder abduction exercise involving Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Middle deltoid
- Secondary muscles
- Supraspinatus, Serratus anterior, Upper trapezius, Anterior deltoid
- Exercise type
- Resistance exercise - shoulder abduction
Exercise technique
- Band center
Position the band evenly under both feet.
- Handles
Grip the ends beside your thighs.
- Arms
Keep a small elbow bend.
- Raise sideways
Open your arms in a plane slightly in front of the torso.
- Top angle
Stabilize your torso as you approach shoulder height.
- Brief hold
Control the increasing band resistance.
- Lower
Resist the band as you return your arms to your sides.
Key technique points
- Do not force thumbs downward.
- Match band lengths on both sides.
- Do not rise by shrugging.
- Do not drift into a front raise.
- Do not generate speed with the knees.
- Keep the band secure beneath your feet at the bottom.
Common mistakes
Excessive pouring motion
Shoulder internal rotation increases unnecessarily.
Uneven band
The arms receive different resistance.
Torso sway
Momentum assists deltoid work.
Pumping the elbows
The lever continually changes.
High shrug
Muscles around the neck take over.
Free return
The band pulls the arms down rapidly.
Frequently asked questions
Lateral Raise - With Bands: why is “Excessive pouring motion” a mistake?
Shoulder internal rotation increases unnecessarily.
Lateral Raise - With Bands: why is “Uneven band” a mistake?
The arms receive different resistance.
Lateral Raise - With Bands: why is “Torso sway” a mistake?
Momentum assists deltoid work.
Lateral Raise - With Bands: why is “Pumping the elbows” a mistake?
The lever continually changes.
Lateral Raise - With Bands: why is “High shrug” a mistake?
Muscles around the neck take over.
Lateral Raise - With Bands: why is “Free return” a mistake?
The band pulls the arms down rapidly.
What should I focus on when doing Lateral Raise - With Bands?
Do not force thumbs downward. Match band lengths on both sides. Do not rise by shrugging. Do not drift into a front raise. Do not generate speed with the knees. Keep the band secure beneath your feet at the bottom.
Related exercises
- Kettlebell Arnold Press
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Leverage Shoulder Press
- Machine Shoulder (Military) Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.