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Band Front Raise

A standing shoulder raise against band tension that targets the front deltoids with resistance that increases toward the top.

ShouldersBandShoulder flexion

Primary

Anterior deltoid

Secondary

Lateral deltoidSerratus anterior

Equipment

Band

Pattern

Shoulder flexion

Setup

  1. 01Stand on the middle of the band with both feet.
  2. 02Hold a handle or end in each hand.
  3. 03Let the arms hang in front of the thighs.
  4. 04Stand tall with the core braced.

Execution

  1. 01Raise both arms forward to shoulder height.
  2. 02Keep the elbows nearly straight throughout the lift.
  3. 03Pause briefly at the top against peak band tension.
  4. 04Lower slowly, resisting the band on the way down.

Checkpoints

  • -Arms stop at shoulder height, not above.
  • -The torso stays still; no backward lean.
  • -Band tension is present even at the bottom.
  • -Palms face down or slightly inward at the top.

Common mistakes

  • -Rocking the torso back to help the band up.
  • -Letting the band snap the arms down between reps.
  • -Shrugging the traps as the arms rise.
  • -Standing with too little slack, making the bottom range dead.

Programming notes

  • -Use 2 to 4 sets of 12 to 20 reps.
  • -The rising band tension suits a hard one-second pause at the top.
  • -Progress by widening the stance or moving to a thicker band.

Related exercises

Dumbbell Front Raise

Dumbbell / Shoulders

Cable Front Raise

Cable / Shoulders

Barbell Front Raise

Barbell / Shoulders

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