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Instructions
- Lie on your side on a musculation bench with your body aligned.
- Anchor the elastic band under the bench or your foot and hold the other end with your top hand.
- Keep your arm extended in front of you with a slight bend in the elbow.
- Raise your arm upwards and slightly back in line with your rear deltoid until you feel a strong contraction.
- Lower the band slowly back to the starting position under control.
Technical Tips
- Keep your torso stable and avoid torso rotation during the movement.
- Focus on leading the lift with your elbow to maximise rear delt activation.
- Perform the exercise in a slow and controlled manner for optimal tension.
Breathing Tips
- Inhale as you prepare at the bottom position.
- Exhale while lifting the band upwards.
- Inhale again while lowering back down under control.
Medical restrictions
- Rotator cuff injuries
- Severe shoulder impingement
- Acute upper back or neck injuries
What does the Side Lying Banded Powell Raise work?
The Side Lying Banded Powell Raise primarily works the rear deltoids, helping improve shoulder stability, posture, and muscular balance for better upper body performance.
Is the Side Lying Banded Powell Raise good for shoulder health?
Yes, the Side Lying Banded Powell Raise is excellent for shoulder health as it targets the rear delts, improving posture and reducing the risk of shoulder injuries by enhancing muscular balance.
How heavy should the band be for Side Lying Banded Powell Raise?
Use a light to moderate resistance band for the Side Lying Banded Powell Raise to focus on strict form and rear deltoid isolation without compensatory movements or strain.
The Side Lying Banded Powell Raise is an effective isolation exercise targeting the rear deltoids to improve shoulder stability, posture, and upper body aesthetics. Performed lying on your side with an elastic band anchored for resistance, this movement emphasises controlled contraction and external rotation of the shoulder. It is particularly beneficial for addressing muscular imbalances between the front and rear delts, promoting healthier shoulder joint function, and enhancing performance in pressing or pulling movements. The band tension allows constant load throughout the range of motion, enhancing time under tension for muscle growth and stability development. It is widely used in bodybuilding, fitness, and rehabilitation settings to isolate the rear delts safely with minimal equipment. Suitable for intermediate practitioners seeking targeted shoulder development without excessive axial load.