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Band Front Lateral Raise

A band raise performed in the plane between a front raise and a lateral raise, hitting the anterior and lateral deltoids with smooth accommodating resistance.

ShouldersBandShoulder raise
GoLightWeight mediaband-front-lateral-raise

Demonstration coming soon

Primary

Lateral deltoidsAnterior deltoids

Secondary

Upper trapeziusSerratus anterior

Equipment

Band

Pattern

Shoulder raise

Setup

  1. 01Stand on the middle of the band with feet hip width apart.
  2. 02Hold one handle or end of the band in each hand at your sides.
  3. 03Angle your arms roughly 30 to 45 degrees forward of your torso, in the scapular plane.
  4. 04Set a tall posture with ribs down and a light brace.

Execution

  1. 01Raise both arms diagonally forward and out to shoulder height.
  2. 02Keep a soft bend in the elbows and lead with the knuckles.
  3. 03Pause briefly at the top where band tension is highest.
  4. 04Lower under control, resisting the band on the way down.

Checkpoints

  • -Arms travel in the same diagonal plane every rep.
  • -Hands stop at shoulder height, not above.
  • -Torso stays still with no backward lean.
  • -Band tension is never released suddenly at the bottom.

Common mistakes

  • -Shrugging the traps to get the band higher.
  • -Swinging the torso to start the raise.
  • -Letting the band snap the arms back down.
  • -Standing with too much slack so the bottom half of the rep has no tension.

Programming notes

  • -Use 2 to 4 sets of 12 to 20 reps as a delt accessory or warm-up.
  • -Shorten your grip on the band to add resistance rather than speeding up reps.
  • -Works well as a finisher after pressing since band tension peaks at the top.

Related exercises

Band Front Raise

Band / Shoulders

Band Y-Raise

Band / Shoulders

Dumbbell Lateral to Front Raise

Dumbbell / Shoulders

Cable Lateral Raise

Cable / Shoulders

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