Videos
Instructions
- Stand upright with feet shoulder-width apart and the resistance band secured under your feet.
- Hold the band with palms facing down and arms at your sides.
- With a slight bend in your elbows, raise your arms laterally to shoulder height.
- Pause briefly at the top, then return slowly to the starting position.
Technical Tips
- Keep palms facing down throughout the movement to better isolate the side deltoids.
- Avoid shrugging your shoulders as you lift.
- Move slowly and control both the ascent and descent phases.
- Keep your torso stable and avoid leaning backward.
Breathing Tips
- Inhale before lifting.
- Exhale as you raise your arms to shoulder height.
- Inhale again as you lower them down slowly.
Medizinische Einschränkungen
- Rotator cuff injury
- Shoulder impingement syndrome
- Frozen shoulder
- Severe trapezius strain
Beschreibung
The Band Lateral Raise with palms facing down is a focused shoulder isolation exercise that enhances lateral deltoid activation by limiting biceps involvement. This variation of the classic band lateral raise emphasizes strict form and control through a pronated grip, promoting muscular engagement through the side delts and stabilizing upper back. The use of elastic resistance ensures joint-friendly, progressive loading that adapts to user strength levels. It is particularly effective for improving shoulder width, posture, and muscular definition without relying on heavy equipment. Ideal for beginners and home training setups, this exercise can be easily scaled in difficulty and integrated into upper body hypertrophy or prehabilitation routines.
Why should I keep my palms facing down during lateral raises?
Keeping your palms facing down during lateral raises helps better isolate the side deltoids and reduces biceps engagement for more effective shoulder targeting.
Does palm position change the muscle activation in lateral raises?
Yes, a palms-down (pronated) grip reduces biceps involvement and emphasizes lateral deltoid recruitment, making the exercise more shoulder-specific.
Is it safer to do band lateral raises with palms facing down?
Using a palms-down grip is generally safe and encourages better shoulder mechanics, especially when performed with light resistance and proper form.
What if I feel tension in my neck during this exercise?
If you feel tension in your neck, reduce the band resistance, lower the arm height slightly, and ensure your shoulders are not shrugging during the movement.
How do I progress with palms-down band lateral raises?
Progress by shortening the band for more resistance, performing slower reps, or adding pause holds at the top of each repetition.