How to do Band Lateral Raise

Band Lateral Raise is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Stand on the middle of the resistance band and grip the ends at your sides with each hand.
2. Stand tall, brace your core, and keep your elbows slightly bent.
3. Raise your arms out to the sides, stretching the band, up to shoulder height.
4. Pause briefly at the top and squeeze your side delt to feel it work.
5. Slowly lower your arms back to the starting position under control.

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)