Band lateral raise
- Zielmuskel
- Deltoid Lateral
- Synergistenmuskeln
- Deltoid Anterior, Serratus Anterior
- Equipment
- Band
- Körperregion
- Shoulders
- Typ
- Strength
The band lateral raise is a shoulder isolation exercise that primarily targets the lateral (side) head of the deltoid, with help from the front deltoid and the serratus anterior. You stand on a resistance band and raise the ends out to your sides, making it a joint-friendly way to build shoulder width and the rounded "capped" look with constant tension.
Band lateral raise: So führst du sie aus
- 1Stand on the middle of the resistance band with your feet about shoulder-width apart, holding one end or handle in each hand.
- 2Let your arms hang at your sides with a slight bend in the elbows and your palms facing your thighs.
- 3Brace your core, keep your chest up, and pull your shoulder blades down to set a stable base.
- 4Raise both arms out to the sides in a smooth arc, leading with your elbows rather than your hands.
- 5Continue until your upper arms reach roughly shoulder height, forming a wide "T" with your torso.
- 6Pause briefly at the top, keeping your wrists in line with or slightly below your elbows.
- 7Lower your arms under control back to your sides, resisting the band the whole way down.
- 8Complete your reps, then step off the band carefully to release the tension.
Technik-Tipps
- Keep a soft, fixed bend in your elbows throughout — the angle should not open or close as you lift.
- Lead the movement with your elbows so the side delts do the work instead of the front of your shoulders.
- Shorten your grip on the band or widen your stance to increase resistance if the lift feels too easy at the top.
- Keep the tempo controlled, especially on the way down, to keep tension on the lateral delt through the full range.
Häufige Fehler
- Swinging the torso or using momentum to throw the arms up, which shifts work off the side delts and onto the lower back.
- Shrugging the shoulders up toward the ears, which recruits the traps instead of the lateral deltoid.
- Raising the arms well above shoulder height, which adds traps involvement without extra side-delt work.
- Letting the wrists lead and rise above the elbows, which rolls tension toward the front deltoid and off the target muscle.
- Dropping the arms fast and letting the band snap them down, wasting the eccentric and stressing the shoulder joint.
Häufig gestellte Fragen
What muscles does the band lateral raise work?
It primarily works the lateral (side) head of the deltoid, which builds shoulder width, with the front deltoid and serratus anterior assisting as synergists.
How wide should my stance be on the band?
Stand on the band about shoulder-width apart for steady tension. A wider stance shortens the band and increases resistance; a narrower stance reduces it, so adjust to match the load you want.
Is the band lateral raise good for beginners?
Yes. The band gives smooth, joint-friendly resistance and is easy to scale, making it a good way for beginners to learn lateral raise form before loading dumbbells or cables.
What's a good alternative to the band lateral raise?
Dumbbell lateral raises and cable lateral raises train the same side-delt movement. Dumbbells load the top of the rep more, while bands and cables keep tension more constant through the range.
How many sets and reps should I do?
Because the side delts respond well to volume, 3–4 sets of 12–20 reps works well. Use a band tension that lets you keep strict form and feel the side of your shoulder working.
