Bands · Isolation
Band lateral raise
Band lateral raise mainly works your side shoulders. It also helps your upper back.
Step by step
- Stand on the band, handles at your thighs, elbows slightly bent.
- Raise both arms out to the sides to shoulder height.
- Lower slowly, keeping tension in the band.
What you should feel
A burn on the outer side of your shoulders, hardest at the top; your neck should stay relaxed.
Common mistake
Shrugging your shoulders up; press them down and lift with your arms only.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Lateral raiseSide shoulders
Dumbbell side lateral raiseSide shoulders
Seated dumbbell lateral raiseSide shoulders
One-arm lateral raiseSide shoulders
One-arm incline lateral raiseSide shoulders
Standing cable lateral raiseSide shouldersQuestions
What muscles does the band lateral raise work?
Band lateral raise mainly works your side shoulders. It also helps your upper back.
Can I do the band lateral raise at home?
Yes, if you have this at home: bands.
How many sets and reps of the band lateral raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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