Band front lateral raise
- Músculo objetivo
- Deltoid Anterior
- Músculos sinergistas
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Band
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The band front lateral raise is a shoulder isolation exercise that primarily targets the front of the shoulder (anterior deltoid), with help from the side deltoid, upper chest (clavicular head), serratus anterior, and the lower and middle traps. By standing on a resistance band and raising the handles to the front, you load the movement with accommodating resistance that increases as you lift — ideal for warm-ups, joint-friendly volume, and home or travel training.
Cómo hacer el Band front lateral raise
- 1Stand on the middle of the band with feet about hip-width apart, holding a handle in each hand with your palms facing back toward your thighs.
- 2Brace your core, keep a tall chest, and let your arms hang straight down in front of your thighs so the band is lightly taut.
- 3Keeping a slight, fixed bend in your elbows, raise both handles straight out in front of you in a smooth arc.
- 4Lift until your arms reach about shoulder height, with the handles roughly level with your shoulders.
- 5Pause briefly at the top, keeping your wrists neutral and your shoulders down away from your ears.
- 6Lower the handles under control back to the starting position, resisting the band's pull the whole way down.
- 7Complete your reps, then step off the band to release the tension safely.
Consejos de técnica
- Raise the handles only to shoulder height — going higher shifts the work onto the upper traps instead of the front delts.
- Keep the elbow bend slight and fixed so it's the shoulder, not the arm, doing the work.
- Stand tall and brace your core to stop your torso from rocking back to swing the weight up.
- Adjust resistance by widening your stance on the band or stepping onto more of it for a longer, stiffer pull.
Errores comunes
- Swinging the torso back and using momentum to throw the handles up, which takes tension off the anterior deltoid and strains the lower back.
- Lifting well above shoulder height, which recruits the traps and can pinch the shoulder joint.
- Shrugging the shoulders up toward the ears during the raise, robbing the front delts of tension.
- Letting the handles snap back down instead of controlling the band, wasting the resistance on the lowering phase.
Preguntas frecuentes
What muscles does the band front lateral raise work?
It mainly works the front of the shoulder (anterior deltoid), with the side deltoid, upper chest, serratus anterior, and the lower and middle trapezius assisting to raise and stabilize the arms.
How high should I raise the band?
Raise the handles to about shoulder height. Stopping there keeps the tension on the front deltoid, while going higher shifts the work onto your upper traps.
Is the band front lateral raise good for beginners?
Yes. The band gives smooth, joint-friendly resistance and is easy to scale, so it's a good way for beginners to build front-shoulder strength and learn the movement before loading dumbbells.
How do I make the band harder or easier?
Stand on more of the band or widen your stance for more tension, and step onto less of it or use a lighter band to make it easier. You can also choke up on the handles to shorten the band.
