Shoulders
Band Lateral Raise
The Band Lateral Raise is a strength exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: side delts 62%, front delts 12% and rear delts 10%.
Also known as: resistance band lateral raise
How to do it
- Stand on the middle of a resistance band with feet hip-width apart.
- Hold one end in each hand at your sides, palms facing in.
- Soften the elbows and brace the torso upright.
- Raise both arms out to the sides until the upper arms are level with the floor.
- Lower slowly back to your sides against the band's pull.
Tips
- Stand with feet closer together for less tension, wider for more.
- Lead with the elbows and keep the hands no higher than the elbows.
Common mistakes
- Shrugging the shoulders as the band tightens at the top.
- Letting the band snap the arms down.
- Leaning back to finish the rep.
Muscles worked by the Band Lateral Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.
Band Lateral Raise alternatives
Different equipment
- Cable Lateral Raise
- Cable Lateral Raise (Cuff)
- Cable Lateral Raise (No Attachment)
- Double Cable Lateral Raise
- Kettlebell Lateral Raise
- Lateral Raise
Make it harder
- Cable Lateral Raise (No Attachment)
- Double Cable Lateral Raise
- Seated Cable Lateral Raise
- Behind the Back Cable Lateral Raise
Frequently asked questions
What muscles does the Band Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Band Lateral Raise good for beginners?
Yes. The Band Lateral Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Lateral Raise?
For example the Cable Lateral Raise, Cable Lateral Raise (Cuff) and Cable Lateral Raise (No Attachment). They train mostly the same muscles, some with different equipment.
How do you make the Band Lateral Raise harder?
Add weight or reps, or move on to the Cable Lateral Raise (No Attachment) and Double Cable Lateral Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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