Band Lateral Raise: how to do it right
In short: Band lateral raises isolating the side delt, loaded to the max in the shortened position, arms out to the sides.
How to do it, step by step
- 1Anchor the band under your foot, grab the handle, torso upright, slight forward lean.
- 2Elbow a little bent, raise the arm to the side leading with the elbow, not the hand.
- 3Aim for horizontal, hand at shoulder height, without going past so you don't cheat with the trap.
- 4Squeeze the delt hard for 1 second at the top, where the band pulls the most.
- 5Control the return slowly, the band wants to bring you back fast, resist.
The mistake to avoid
Don't swing your body, and don't raise above shoulder height.
Other common mistakes
- Rising while swinging your torso to throw the arm: keep your trunk fixed and go less high if needed.
- Shrugging toward your ears: lower and lock the traps, the delt must lead alone.
- Letting the band bring you back abruptly: brake the return to keep the eccentric tension.
- Fully straightening the elbow: keep a slight, constant bend to target the side delt.
Muscles worked
- Main:
- Side delts
The side delt (middle fibers) is the prime mover, it abducts the arm and gives shoulder width. The supraspinatus initiates the first degrees of abduction. The upper trap and the serratus stabilize the scapula without having to lead the movement.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Lateral Raise ›
- Standing Dumbbell Lateral Raise ›
- Cable Lateral Raise with Top Pause ›
- Kettlebell Upright Row ›
Frequently asked questions
How do I do this exercise?
Standing on the band, one handle per hand along your body, elbows very slightly bent and locked at that angle. Raise your arms out to the sides up to horizontal leading with your elbows, squeeze for a second, then brake the descent.
How high should I go?
Up to horizontal, hands at shoulder height. Higher, the traps take over. And don't cut it short: with a band, the tension is maximal right at horizontal.
I don't feel anything, is that normal?
You should feel the side of the shoulder, on the muscle that gives it width. If you feel the top of your traps, you're going too high or shrugging: lower them before you start.
How fast should I do the movement?
Controlled rise, one second at horizontal, braked descent. It's the opposite of a dumbbell: here the difficulty is at the top, so that's where you must not cheat.