Band Front Lateral Raise
What Band Front Lateral Raise really gives you is overhead strength that holds up, driven by accommodating band tension.
How to do Band Front Lateral Raise
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
- Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground.
- Pause for a moment at the top, then slowly lower the band back down to the starting position.
- Repeat for the desired number of repetitions.
Band Front Lateral Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Step further from the anchor to raise tension.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Resist the snap-back instead of letting it pull you.
Common Band Front Lateral Raise Mistakes
Letting the band snap you back to the start position
Fight the return for two full counts on every rep.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Band Front Lateral Raise
Swap Band Front Lateral Raise For
Band Front Lateral Raise — Frequently Asked Questions
How do you do the Band Front Lateral Raise?
Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down. Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground. Pause for a moment at the top, then slowly lower the band back down to the starting position. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Front Lateral Raise work?
The Band Front Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a resistance band.
How many sets and reps of the Band Front Lateral Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Front Lateral Raise good for beginners?
Yes. The Band Front Lateral Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Front Lateral Raise?
Try the Dumbbell Front Raise V. 2, Left Hook. Boxing or the Lever Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
