Resistance Band High Side Pull
The resistance band high side pull targets the deltoids and upper back through a diagonal pulling motion. The upward and lateral pulling path simultaneously engages the medial and posterior deltoids, improving shoulder strength and stability.
How to do it
- Anchor a resistance band at a low point and stand sideways to the anchor.
- Hold the band with the hand farthest from the anchor and stand tall.
- Pull the band upward and across your body to shoulder height.
- Pause at the top and squeeze your deltoid.
- Slowly return to the starting position.
- Complete the desired repetitions before switching sides.
Form cues
- Keep your chest proud and core braced throughout the movement.
- Lead the pull with your elbow rather than your hand.
- Control the band on the way back down.
- Stop the pull at shoulder height to keep tension on the target muscle.
Breathing: Exhale as you pull the band upward and across your body, and inhale as you slowly return to the starting position.
Common mistakes
- Using momentum by swinging the torso, which reduces the work done by the shoulders.
- Pulling too high past shoulder height, which shifts unnecessary stress to the neck and traps.
- Choosing a band with too much resistance, causing poor form and shortened range of motion.
Muscles worked
Primary: delts. Secondary: traps, rhomboids.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or pinching pain in your shoulder joint, stop the exercise and choose a gentler movement.
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
What should I do if I feel this in my neck instead of my shoulders?
You are likely shrugging your shoulders or pulling too high. Lower your shoulders away from your ears and only pull up to shoulder height.
How many times a week can I do this exercise?
2 to 3 times per week is a great frequency for beginners, allowing your shoulders adequate rest between sessions.
Can I do this exercise without a low anchor point?
Yes, you can step on the bottom of the band with your foot instead of using a wall or door anchor.