Also known as: banded lateral, resistance band lateral, standing band raise, single-arm lateral band, lateral band raise

What is Band Lateral Raise?

The Band Lateral Raise is an easy resistance-band exercise that isolates the lateral deltoid and shoulder stabilizers to build strength, stability, and mobility. Performed standing with the band under the foot, lift the arm to shoulder height with a straight elbow, pause, then lower with control, ideal for beginners and rehab work.

How to Do Band Lateral Raise

  1. Set up band: Stand feet shoulder-width, place a light resistance band under the working foot, grip the handle with a neutral wrist and remove slack so arm starts at hip height.
  2. Find start position: Stand tall with core braced, shoulder depressed, arm straight by your side and wrist neutral. Keep slight bend in the elbow if needed for comfort.
  3. Lift to parallel: Keeping the arm straight and scapula stable, lift the arm laterally to shoulder height in a controlled motion, exhaling as you reach parallel to the ground.
  4. Pause at top: Pause 1 to 2 seconds at the top with the wrist aligned with the shoulder, avoid shrugging and focus on deltoid contraction and scapular control.
  5. Lower with control: Lower the arm slowly for a 2 to 3 second count, maintaining band tension and controlled tempo to protect the shoulder and maximize muscle engagement.

Muscle Groups

Shoulders

Description

Stand with feet shoulder width apart, secure a light band underneath the foot of your working arm. Extend your arm out to your side, take any slack out of the band, so that your starting position is about hip height.

Keeping the arm straight, wrist neutral. Engage your lat and flex your shoulder to raise the band. Keep your shoulder depressed, don't allow it to shrug upward.

Pause at the top, your arm parallel to the ground, wrist in line with the shoulder.

Lower slowly with control. Repeat for repetitions.
Movement Group: Mobility
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Lateral Raise?

The band lateral raise targets the lateral deltoid and shoulder stabilizers, improving shoulder strength, posture, and mobility. Bands provide constant tension and easy load adjustments, making this exercise useful for beginners, rehab, and targeted shoulder work.

What common mistakes should I avoid with this exercise?

Avoid shrugging the shoulder, using momentum, or selecting too heavy a band. Poor posture and excessive elbow bend reduce effectiveness and raise injury risk. Use light resistance, controlled tempo, and keep the scapula depressed throughout each rep.

How can I progress or modify the Band Lateral Raise?

Progress by increasing band resistance, using two bands, or slowing the eccentric phase. Modify with lighter bands, reduced range of motion, or a seated variation. Alternatives include dumbbell lateral raises and cable lateral raises for similar deltoid focus.