How to Do the Band Lateral Raise: Form, Sets, Progression
The Band Lateral Raise is a band exercise that mainly works your side delts. Beginners start with 2 sets of 12–15 reps and try one more rep next time.
Form in 3 steps
- Stand on the middle of the band with your feet hip-width apart. Hold an end in each hand at your sides.
- Breathe out and, with a slight bend in your elbows, raise your arms out to the sides to shoulder height.
- Pause briefly at the top. Breathe in and lower slowly without letting the band pull your arms down.
Common mistakes
- Shrugging your shoulders: your traps take over. Keep your shoulders down, away from your ears, as you lift.
- Lifting above shoulder height: your side delts do less. Stopping at shoulder height is plenty.
- Letting the band snap your arms down: you lose tension. Lower more slowly than you lift.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Band Lateral Raise to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
Get DailyFit freeNo ads · 7-day free Premium trial
FAQ
What if the band feels too easy or too hard?
Gripping the band shorter or widening your stance makes it harder; gripping it longer makes it easier. If it still doesn't feel right, switch to a band with a different resistance.
Keep reading
Routine
3-Day Full-Body Gym Routine for Beginners
If you're new to the gym, a full-body routine three times a week is the best place to start
Routine
30-Minute Back Workout
If you only have 30 minutes, three back exercises that pull from different angles plus one rear delt move is all you need
Routine
Chest Workout Routine
A solid chest workout needs just three things: one heavy press, one press at a different angle, and one fly to stretch your chest
Routine
Leg Day Workout
A balanced leg day includes one squat, one hip hinge, and one leg press movement
Routine
Shoulder Workout Routine
To build broader shoulders, you need overhead presses plus moves that target the side and rear delts on their own
Routine
Arm Workout Routine (Biceps and Triceps)
Alternating biceps and triceps lets you get through an arm workout efficiently with little downtime