Videos
Instructions
- Stand upright with one end of the elastic band secured under your foot.
- Hold the other end of the band with the hand on the same side.
- Keep your arm slightly bent and raise it laterally to shoulder height.
- Pause briefly at the top, then lower your arm slowly back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical Tips
- Keep your core engaged and back straight throughout the movement.
- Avoid shrugging your shoulders as you lift the arm.
- Move in a controlled manner to maximize tension and reduce momentum.
Breathing Tips
- Exhale as you lift the band.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injury
- Severe cervical spine issues
Description
Banded Lateral Raises are a highly effective isolation exercise that target the shoulder muscles using resistance bands. This movement emphasizes lateral deltoid activation, helping to build shoulder width and definition without the need for heavy equipment. Ideal for home workouts or warm-ups, banded lateral raises provide continuous resistance through the full range of motion, which enhances muscular engagement and endurance. The elastic tension also reduces joint stress, making it suitable for individuals recovering from injury or seeking a joint-friendly alternative to free weights. This exercise is versatile and scalable, allowing users to adjust band resistance to suit their fitness level. Regular integration into upper-body training programs can lead to improved shoulder stability, enhanced aesthetics, and better posture. Whether you're a beginner or an experienced athlete, banded lateral raises offer a practical, low-impact solution to develop strong, symmetrical shoulders.
What muscles do banded lateral raises work?
Banded lateral raises primarily work the side deltoids, helping to develop shoulder width and improve upper body aesthetics.
Are banded lateral raises effective compared to dumbbells?
Yes, banded lateral raises provide constant tension and are joint-friendly, making them an effective alternative to dumbbells for targeting the shoulders.
Can I do lateral raises every day?
While banded lateral raises are low-impact, it's best to allow 48 hours of rest between sessions to promote muscle recovery and growth.
Is this exercise good for shoulder rehab?
Yes, when performed with light resistance and proper form, banded lateral raises can support shoulder rehab and improve mobility.
Do I need to do both arms separately?
Yes, banded lateral raises are typically performed one side at a time to ensure balanced muscle activation and control.