Resistance Band Standing Single Arm Lateral Raise exercise animation (Male)

Resistance Band Standing Single Arm Lateral Raise

Target muscle
—
Equipment
Resistance Band
Body part
Shoulders
Type
Strength

The Resistance Band Standing Single Arm Lateral Raise is a shoulder isolation exercise that targets the medial (lateral) deltoid by raising one arm out to the side against band resistance. Training one arm at a time allows you to address side-to-side strength imbalances and maintain strict form throughout each rep. It is well suited for shoulder development, shoulder health, and accessory work alongside pressing movements.

How to do the Resistance Band Standing Single Arm Lateral Raise

  1. 1Stand on the center of the resistance band with your working foot, holding the other end of the band with the same-side hand at your hip.
  2. 2Stand tall with your feet about hip-width apart, core braced, and shoulders relaxed and pulled slightly back and down.
  3. 3Keep a very slight bend in your working elbow — do not lock it straight — and hold this angle consistently throughout the set.
  4. 4Exhale and raise your arm out to the side in a wide arc, leading with your elbow, until your hand reaches approximately shoulder height.
  5. 5Pause for a brief moment at the top with your arm parallel to the floor, thumb pointing slightly down or neutral.
  6. 6Inhale and slowly lower your arm back to your hip over 2–3 seconds, resisting the pull of the band on the way down.
  7. 7Complete all reps on one side before switching the band to the other foot and repeating with the opposite arm.

Form tips

  • Lead with your elbow, not your wrist — think of pouring water from a jug as your arm rises to keep the medial deltoid engaged and avoid shrugging.
  • Raise only to shoulder height; going higher shifts stress toward the trapezius and can compress the shoulder joint.
  • Control the lowering phase — the eccentric portion under band tension is where a significant portion of the strength stimulus comes from.
  • Keep the non-working hand free or resting on your hip; avoid bracing it against your body to compensate for core instability.
  • Step further from the band anchor point to increase resistance, or shorten the band in your grip — adjust until you can complete clean reps through the full range of motion.

Common mistakes

  • Shrugging the shoulder at the top of the movement, which engages the upper trapezius instead of the deltoid and can cause neck discomfort over time.
  • Using too much resistance and swinging the torso to complete the rep, which turns a targeted isolation exercise into a full-body momentum drill and reduces stimulus on the shoulder.
  • Raising the arm above shoulder height, which reduces deltoid tension, loads the trapezius, and increases impingement risk in the subacromial space.
  • Letting the elbow drop and raising with a straight, rigid arm, which places unnecessary stress on the elbow joint and shifts the effort away from the deltoid.
  • Allowing the band to snap the arm back down on each rep, which skips the eccentric load and increases the risk of losing control and straining the shoulder.

Frequently asked questions

What muscles does the resistance band standing single arm lateral raise work?

The primary mover is the medial (lateral) deltoid, the middle portion of the shoulder muscle. The anterior deltoid and upper trapezius assist secondarily, particularly as the arm approaches shoulder height.

Why do a single arm lateral raise instead of using both arms?

Training one arm at a time allows you to identify and correct strength imbalances between sides. It also makes it easier to maintain strict form and a neutral torso position, since you cannot compensate by leaning into a bilateral movement.

How high should I raise my arm?

Stop when your arm is roughly parallel to the floor — at shoulder height. Raising higher reduces deltoid tension and increases the risk of shoulder impingement.

What band resistance should I use?

Choose a band that allows you to complete 12–15 controlled reps without swinging or shrugging. The lateral deltoid is a relatively small muscle; prioritize control and full range of motion over heavy resistance.

Can I do this exercise if I have shoulder pain?

If you have existing shoulder pain, consult a clinician before adding lateral raises to your routine. For healthy shoulders, using a light band, stopping at shoulder height, and moving slowly are the best ways to keep the exercise pain-free.

Related exercises