Band Bent over Rear Lateral Raise (VERSION 2) exercise animation (Male)

Band Bent over Rear Lateral Raise (VERSION 2)

Target muscle
—
Equipment
Band
Body part
Shoulders
Type
Strength

The band bent over rear lateral raise (version 2) is a resistance-band shoulder exercise that targets the rear shoulders. Hinging forward at the hips, you raise both arms out to the sides against band tension, training the back of the shoulders for better posture and balanced shoulder development. The band keeps constant tension on the muscles and makes it easy to set up anywhere.

How to do the Band Bent over Rear Lateral Raise (VERSION 2)

  1. 1Stand on the middle of the band with your feet about hip-width apart, holding one end in each hand.
  2. 2Hinge forward at the hips with a flat back until your torso is close to parallel with the floor, letting your arms hang straight down beneath your shoulders.
  3. 3Keep a soft bend in your knees and a slight bend in your elbows, with your palms facing each other and the band already under light tension.
  4. 4Brace your core and raise both arms out to the sides in a wide arc, leading with your elbows until your upper arms reach roughly shoulder height.
  5. 5Squeeze the back of your shoulders at the top, keeping your neck relaxed and your torso still.
  6. 6Lower your arms under control back to the start, resisting the band rather than letting it snap your arms down.
  7. 7Complete your reps, then stand back up and step off the band to finish.

Form tips

  • Lead the movement with your elbows, not your hands, so the work stays in the rear shoulders instead of your traps.
  • Keep your torso fixed throughout the set — if you have to swing upright to lift your arms, the band tension is too high.
  • Move slowly and use a deliberate tempo; bands give the most tension at the top, so pause briefly there to maximise the contraction.
  • Stand wider on the band or grip closer to your feet to increase resistance, and narrower to reduce it.

Common mistakes

  • Using momentum and jerking the torso upright to fling the arms up, which shifts the work away from the rear shoulders and reduces the training effect.
  • Shrugging the shoulders toward the ears during the raise, which recruits the upper traps and takes tension off the back of the shoulders.
  • Standing too tall instead of hinging at the hips, which turns the move into a lateral raise for the side shoulders rather than the rear shoulders.
  • Letting the band yank the arms back down quickly, which removes tension on the lowering phase and wastes half of every rep.

Frequently asked questions

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

It mainly works the rear shoulders (the back of the deltoids). Hinging forward and raising your arms out to the sides places the tension on the rear shoulder muscles, which are key for posture and balanced shoulder shape.

How do I make the band rear lateral raise harder or easier?

Stand on more of the band or with your feet wider apart to shorten it and add tension, making it harder. Grip higher up the band or use a lighter band to make it easier.

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

Yes. The band is light and forgiving, so it is a good way to learn the rear-shoulder raise pattern and build control before adding heavier loads.

How many sets and reps should I do?

Because the rear shoulders respond well to higher volume, aim for 2–4 sets of 12–20 reps with controlled form rather than heavy, fast reps.

Where should I feel this exercise?

You should feel it in the back of your shoulders. If you mostly feel your traps or lower back, lighten the band, hinge further forward, and lead with your elbows.

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