Videos
Instructions
- Stand with feet shoulder-width apart on the center of the resistance band.
- Hold the band handles or ends with palms facing down, arms resting in front of your thighs.
- Keeping arms straight but not locked, raise them forward to shoulder height.
- Pause briefly at the top of the movement.
- Lower the arms back down in a controlled motion to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep core engaged to avoid arching the lower back.
- Raise arms only to shoulder level to prevent shoulder impingement.
- Avoid using momentum—focus on slow, controlled motion.
- Maintain slight tension in the band at the bottom to ensure continuous resistance.
Breathing Tips
- Exhale as you lift the band to shoulder height.
- Inhale as you return to the starting position.
Medical restrictions
- Rotator cuff injury
- Shoulder impingement syndrome
- Severe anterior deltoid strain
- Recent shoulder surgery
The Band Front Raise is an effective resistance band exercise designed to target the shoulder muscles, especially the anterior deltoid. Ideal for beginners and experienced lifters alike, this movement helps improve shoulder definition, posture, and upper body strength using minimal equipment. Its controlled motion and resistance profile make it suitable for home workouts or as an accessory movement in strength training programs. The exercise emphasizes slow, deliberate raises to shoulder height, reducing the risk of momentum-based compensation and improving muscular engagement. This makes it a valuable choice for individuals seeking safe and progressive shoulder isolation without access to free weights. Because the resistance can be easily adjusted by changing band thickness or hand positioning, the Band Front Raise is a scalable option for athletes of all levels. Additionally, it supports joint-friendly training by avoiding excessive strain on the rotator cuff, making it a go-to alternative for those managing shoulder sensitivity.
What muscles do band front raises target?
Band front raises primarily target the shoulders, especially the front deltoids, helping to improve strength and definition in the upper body.
Can I do front raises with resistance bands instead of weights?
Yes, resistance bands are an effective alternative to weights for front raises, providing variable tension and improving shoulder stability.
Are band front raises safe for shoulder injuries?
Band front raises can be safe with proper form, but individuals with shoulder injuries should consult a healthcare professional before performing them.
How often should I include band front raises in my workout?
You can include band front raises 1–3 times per week, depending on your training goals and overall shoulder recovery.
Do resistance bands build muscle like dumbbells?
Resistance bands can effectively build muscle by providing constant tension, especially when used with proper form and progressive overload.