Band bent-over rear lateral raise exercise animation (Male)

Band bent-over rear lateral raise

Target muscle
Deltoid Anterior, Deltoid Lateral
Synergist muscles
Pectoralis Major Clavicular Head, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Band
Body part
Shoulders
Type
Strength

The band bent-over rear lateral raise is a shoulder isolation exercise that targets the anterior and lateral deltoids while you hinge forward at the hips. With assistance from the upper chest, serratus anterior, and the middle and lower trapezius, it builds shoulder size and stability using only a resistance band anchored under your feet.

How to do the Band bent-over rear lateral raise

  1. 1Stand on the middle of the band with your feet about hip-width apart, holding one end in each hand so the band crosses under your arches.
  2. 2Hinge forward at the hips until your torso is close to parallel with the floor, keeping a soft bend in your knees.
  3. 3Set a neutral spine before you start — keep your back flat, chest proud, and core braced so your lower back does not round under the hinge.
  4. 4Let your arms hang straight down from your shoulders with a slight bend at the elbows, palms facing each other.
  5. 5Raise both arms out to the sides in a wide arc until your hands reach about shoulder height, keeping the elbows soft.
  6. 6Pause briefly at the top, feeling the contraction across the shoulders, without shrugging the band up with your traps.
  7. 7Lower your hands back down under control, resisting the band on the way down to keep tension on the deltoids.
  8. 8Finish your reps, then step off the band and release the tension safely.

Form tips

  • Keep a neutral, flat spine throughout the set and brace your core — never let your lower back round while you are hinged over, as this is where back strain happens.
  • Lead the movement with your elbows rather than your hands so the deltoids drive the lift instead of the forearms.
  • Move slowly and deliberately; a band is light, so controlled tempo and a full range of motion matter more than speed.
  • Step further onto the band or take a wider stance to increase tension, or move your hands further down the band for a lighter setting.

Common mistakes

  • Rounding the upper or lower back while hinged over, which shifts load onto the spine and risks injury instead of working the shoulders.
  • Standing too upright, which turns the movement into a front-facing raise and takes tension off the intended deltoid line.
  • Shrugging the shoulders up toward the ears at the top, which hands the work to the traps and reduces deltoid engagement.
  • Letting the band snap your arms back down, which removes tension on the lowering phase and wastes half the rep.
  • Swinging the torso to fling the arms up, which uses momentum rather than the deltoids to move the band.

Frequently asked questions

What muscles does the band bent-over rear lateral raise work?

It targets the anterior and lateral deltoids, with the upper chest (pectoralis major clavicular head), serratus anterior, and the middle and lower trapezius assisting as synergists.

How do I protect my back during this exercise?

Hinge at the hips with a neutral, flat spine and a braced core, keeping a soft bend in the knees. Avoid rounding your back at any point while hinged over, and stand back up if you feel your form breaking down.

Is the band bent-over rear lateral raise good for beginners?

Yes. The band is easy to scale, joint-friendly, and lets beginners learn the hip hinge and shoulder movement with low load. Start light and focus on a flat back and controlled tempo.

How many sets and reps should I do?

Because the band keeps the load light, this works well as a higher-rep finisher — try 3 to 4 sets of 12 to 20 reps, resting about 45 to 60 seconds between sets.

How do I make the band feel heavier?

Shorten the band by stepping further onto it or gripping closer to your feet, or widen your stance. The further you stretch the band at the top of the raise, the more resistance you get.

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