Resistance Band Arms Raise
The resistance band arms raise is a shoulder isolation exercise that targets the front and lateral deltoids using band resistance. It builds shoulder strength and endurance while providing a joint-friendly alternative to dumbbell raises.
How to do it
- Stand on the center of a resistance band with feet shoulder-width apart, holding an end in each hand.
- Keep your arms straight and raise them in front of you until they are parallel to the ground.
- Hold briefly, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Stand tall with your core lightly braced.
- Keep a slight bend in your elbows as you lift.
- Raise your hands smoothly to shoulder height.
- Lower the band with control without dropping suddenly.
Breathing: Exhale as you raise your arms up, and inhale as you slowly lower them back down.
Common mistakes
- Using momentum by swinging the torso, which reduces the work done by your shoulders.
- Lifting the arms too high above shoulder level, which can strain the shoulder joints unnecessarily.
- Shrugging your shoulders toward your ears, which shifts the work to your neck muscles instead of your delts.
Muscles worked
Primary: delts. Secondary: traps, upper back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop immediately and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if my shoulders crack or pop during the raise?
As long as there is no sharp pain, mild clicking can be normal. Try a lighter resistance band or narrow your stance slightly to reduce tension.
Where should I feel this exercise?
You should feel it working the front part of your shoulders. If you feel it mostly in your neck, you may be shrugging as you lift.
How often can I do resistance band arm raises?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.