Videos
Instructions
- Stand upright with one end of the band anchored low and the other held in one hand.
- Keep your arm slightly bent and your palm facing inward.
- Raise your arm laterally until it reaches shoulder height.
- Pause briefly at the top, then lower the arm slowly back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Technical Tips
- Avoid shrugging your shoulders during the lift.
- Control the movement throughout the range of motion.
- Keep your torso still and avoid using momentum.
Breathing Tips
- Exhale while lifting the arm.
- Inhale while lowering the arm back down.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe shoulder arthritis
The Band Low Lateral Raise is a highly effective isolation exercise designed to target the shoulder muscles using the controlled resistance of an elastic band. This movement emphasizes lateral shoulder development and is particularly useful for building strength and improving muscle tone in the side deltoids. By anchoring the band low, the exercise provides continuous tension throughout the range of motion, which enhances muscle engagement and control. Ideal for home workouts, rehabilitation settings, and functional strength routines, this exercise requires minimal equipment and can be easily adjusted for different fitness levels by changing the band's resistance. It helps improve shoulder stability, posture, and symmetry, especially when performed unilaterally. As a low-impact exercise, it reduces joint stress compared to free-weight alternatives, making it a suitable option for individuals with minor joint limitations. The Band Low Lateral Raise is commonly included in bodybuilding, fitness, and general strength programs, offering a scalable and safe method to develop defined and stronger shoulders. Incorporating this exercise into a balanced shoulder workout routine can lead to improved upper-body aesthetics and better performance in various pushing and lifting activities.
What muscles do band low lateral raises work?
Band low lateral raises primarily target the shoulders, especially the side deltoids, helping to improve shoulder width and definition.
Can I do lateral raises with a resistance band at home?
Yes, resistance bands make lateral raises ideal for home workouts, offering adjustable tension and requiring minimal space or equipment.
Are band lateral raises good for beginners?
Yes, band lateral raises are beginner-friendly, offering controlled resistance that can be easily scaled by adjusting the band's thickness or tension.
How high should I lift my arm during a lateral raise?
You should lift your arm until it is parallel to the ground at shoulder height, avoiding excessive elevation to reduce shoulder strain.
Is the band low lateral raise better than using dumbbells?
While both are effective, the band low lateral raise provides constant tension and is gentler on the joints, making it a better choice for some users.