Resistance Band Lateral Raise
A lateral raise using a resistance band anchored under the feet. A portable way to train the side delts, with tension increasing toward the top.
Primary muscles
- Side Delts
Secondary muscles
- Front Delts
- Traps (Trapezius)
- Sets
- 3
- Reps
- 15–25
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the middle of a band with feet hip-width apart, holding one end in each hand at your sides.
Brace and stand tall.
Raise both arms out to the sides with a slight elbow bend.
Stop at about shoulder height.
Lower slowly, resisting the band's pull.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Elbows lead
Resist on the way down
Traps stay quiet
Common mistakes
Letting the band snap the arms down
Shrugging
Leaning back
Safety notes
Check the band for nicks or tears before use and keep it secured under your feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.