Shoulders / Beginner / Isolation (single joint)

Lateral Raise - With Bands

A band isolation exercise for the side delts.

At a glance

Primary

Side delts

Equipment

Resistance band

Movement pattern

Lateral raise (abduction)

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Swinging heavy dumbbells above shoulder height.

  Why it hurts: Momentum and high arm angles pinch the rotator cuff tendons (impingement).

  ✓ Instead: Use light weights, raise to shoulder height and lead with the elbows.

• ✗ Thumbs turned down ("pouring the jug").

  Why it hurts: Internal rotation with the arm raised narrows the space the rotator cuff tendons run through.

  ✓ Instead: Keep the palms facing down or the thumbs slightly up, and raise the arms a little in front of the body.

Open in the appGet started