Shoulders
Resistance Band Front Raise
The Resistance Band Front Raise is a strength exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: front delts 58%, side delts 14% and upper chest 12%.
How to do it
- Stand on the middle of a resistance band with feet hip-width.
- Hold one end of the band in each hand in front of your thighs, palms facing the body.
- Raise both hands straight forward with slightly bent elbows.
- Stop when the hands reach shoulder height.
- Lower slowly, keeping some tension in the band at the bottom.
Tips
- The band gets harder toward the top, so slow down near shoulder height.
- Widen the stance or shorten the band to add tension.
- Keep the wrists straight.
Common mistakes
- Letting the band snap the arms back down.
- Leaning back to finish the rep.
- Stepping off the middle of the band so one side is harder.
Muscles worked by the Resistance Band Front 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 forward is shoulder flexion: front delt first, lateral delt and clavicular pec next, with serratus and upper traps rotating the shoulder blade.
Resistance Band Front Raise alternatives
Different equipment
- Barbell Front Raise
- Cable Front Raise
- Cable Front Raise (Bar)
- Cable Front Raise Rope
- Dumbbell Front Raise
- EZ Bar Front Raise
Make it harder
Frequently asked questions
What muscles does the Resistance Band Front Raise work?
Mainly the front delts. The side delts and upper chest assist.
Is the Resistance Band Front Raise good for beginners?
Yes. The Resistance Band Front 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 Resistance Band Front Raise?
For example the Barbell Front Raise, Cable Front Raise and Cable Front Raise (Bar). They train mostly the same muscles, some with different equipment.
How do you make the Resistance Band Front Raise harder?
Add weight or reps, or move on to the Barbell Front Raise and Plate Front Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (frontal raise)
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