Band Front Raise: how to do it right
In short: Band front raise, front delt isolation loaded in the shortened position, with peak tension at arm straight and horizontal.
How to do it, step by step
- 1Standing, foot on the band, arms along your body, brace engaged.
- 2Raise your straight arm forward to horizontal, palm facing the floor.
- 3Squeeze the delt hard for 1 second at the top, shoulder down without shrugging the trap.
- 4Control the return slowly, the band pulls but you brake it.
- 5Don't lower all the way with your arm against your body, to keep the tension.
- 6Slow rhythm on the way down, crisp on the way up.
The mistake to avoid
Don't let the band snap your arms back down: resist the descent.
Other common mistakes
- Swinging your torso to throw the arm up: keep your trunk braced and still to isolate the delt.
- Going too high above horizontal: stop at horizontal, higher and the trap takes over.
- Letting go on the return and letting the band snap: brake the phase where the muscle lengthens.
- Shrugging your shoulder toward your ear: pull the shoulder blade down and lower the trap.
Muscles worked
- Main:
- Front delts
Front delt as the prime mover, it raises the arm forward. The clavicular fibers of the pec major and the side delt assist at the start of the range. The upper trap and the serratus stabilize the scapula.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the exercise well?
Standing, foot on the band, arms along your body, brace engaged. Raise your straight arm forward to horizontal, palm facing the floor, and squeeze the delt for 1 second at the top without shrugging the trap. Control the return slowly, the band pulls but you're the one braking it, and don't lower with your arm against your body.
How high do I go?
Stop at horizontal, arm parallel to the floor. Higher, the trap takes over and the front shoulder drops out of the work. At the bottom, don't put your arm fully back against your body, keep a bit of band tension.
Where should I feel it?
You should feel the front of the shoulder, the front delt, with a clear burn at the end of the rise. If you mostly feel the trap or the neck, you're going too high or shrugging the shoulder: pull the shoulder blade down and stop at horizontal.
What tempo for this movement?
Crisp rise, 1 second of squeeze at the top, then a slow return braking the band. The work happens at the top because the band pulls the most when it's most stretched: rushing it means doing the set for nothing.