About this exercise
The band lateral raise targets the lateral head of the deltoid to build shoulder width. Using a resistance band provides smooth accommodating resistance and places constant tension on the muscle throughout the movement.
Band Lateral Raise
Step by step instructions, muscle activation and variants for the Band Lateral Raise.
EasySide shoulders
How to Perform
- Stand on the center of the resistance band with feet shoulder-width apart
- Hold one end of the band in each hand, arms hanging at your sides with a slight bend in the elbows
- Keep your torso upright and core braced
- Raise both arms out to your sides simultaneously, leading with your elbows
- Lift until your arms are parallel to the floor and roughly at shoulder height
- Pause briefly at the top, then slowly lower your arms back to the starting position
Muscle Activation
Primary
Side shoulders
Secondary
Front shouldersMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Band Lateral Raise
The Band Lateral Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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