Lateral Raise - With Bands
A standing lateral raise using a resistance band instead of dumbbells, which builds the shoulders with tension that increases as the arms rise. It is an easy option for beginners training at home.
How to do the lateral raise - with bands
- Stand on the middle of a resistance band with feet shoulder width apart so tension begins at arm's length.
- Grasp a handle in each hand with your palms facing your thighs, arms extended with a slight bend at the elbows.
- Keep your back straight; this is your starting position.
- Lift the handles out to the sides as you exhale, keeping a slight bend in your elbows throughout.
- Continue until your arms reach just above parallel to the floor, pausing briefly at the top.
- Lower the handles back down slowly as you inhale, then repeat.
Original library instructions (4 steps)
- To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Shrugging the shoulders up toward the ears during the lift; keep them relaxed and down.
- Swinging the torso to help raise the handles; keep the body still throughout.
- Standing on an uneven part of the band; center your feet so the tension stays balanced.
- Rushing the lowering phase; bring the handles down at the same steady pace as the lift.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a thicker band once the current tension feels too light rather than jerking the reps upward.
- Slightly tilt your hands forward at the top of the lift, as if pouring water from a jug.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the band lateral raise good for beginners?
Yes, it is a simple, low equipment way to train the shoulders and is easy to set up almost anywhere.
Band lateral raise vs dumbbell lateral raise, which is better?
Both build the shoulders well. Bands give rising tension through the movement, while dumbbells give constant resistance that some people find easier to judge.
