Banded Lateral Raise
The banded lateral raise is a resistance band shoulder exercise targeting the lateral deltoids. The band provides progressive resistance as the arms rise, offering a unique stimulus compared to dumbbells and making it an effective portable shoulder exercise.
How to do it
- Stand on the center of a resistance band with feet shoulder-width apart.
- Hold one end of the band in each hand with arms at your sides.
- With a slight bend in your elbows, raise both arms out to the sides until they reach shoulder height.
- Pause at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a slight bend in your elbows.
- Lead the movement with your elbows, not your hands.
- Keep your torso upright and still.
- Stop at shoulder height.
- Control the band on the way down.
Breathing: Exhale as you lift your arms, inhale as you slowly return to the starting position.
Common mistakes
- Shrugging your shoulders: This engages the traps instead of the target delts.
- Using momentum: Swinging your body reduces the effectiveness of the exercise.
- Going too high: Raising arms above shoulder level can strain the shoulder joint.
- Locking elbows: Keeping arms perfectly straight puts unnecessary stress on the elbow joint.
Muscles worked
Primary: delts. Secondary: traps, forearms.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your shoulder, stop immediately and choose a gentler movement.
- If you have a history of shoulder injuries, check with a professional before adding resistance training to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my neck?
You are likely shrugging your shoulders as you lift. Focus on keeping your shoulders down and away from your ears.
How do I make it harder?
Use a thicker resistance band or stand with your feet wider apart to increase the tension on the band.
Can I do this every day?
It is better to allow 48 hours of recovery between shoulder-focused workouts to let your muscles repair and grow.