Alternatives
- Kettlebell Lateral Raise
- Resistance Band Front Raise
- Kettlebell Front Raise
Summary
The resistance band lateral raise targets the medial deltoids to help build shoulder width and shape. It’s a joint-friendly, accessible way to isolate the side delts with minimal equipment.
Benefits of the Resistance Band Lateral Raise
- Builds shoulder width and roundness
- Isolates the medial delts effectively
- Low-impact and joint-friendly
- Great for home, travel, or warm-up routines
- Easy to adjust resistance by changing band tension
Resistance Band Lateral Raise Muscles Worked
- Primary: Medial Deltoids
- Secondary: Upper Trapezius, Supraspinatus
Instructions
- Stand on the center of a resistance band with feet hip-width apart
- Hold the ends of the band with arms at your sides, palms facing in
- With a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height
- Pause at the top, keeping shoulders relaxed
- Lower the arms slowly to the starting position
- Maintain upright posture and core engagement
- Repeat for the desired number of reps
Common Mistakes
- Raising arms above shoulder height
- Shrugging shoulders during the lift
- Bending elbows excessively
- Swinging or using momentum
- Letting the band snap back on the descent