Band Front Raise
Band Front Raise fits into any delt-focused block, and accommodating band tension keeps the focus on round, durable shoulder caps.
How to do Band Front 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 slowly raise them forward until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Band Front 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 Raise Mistakes
Letting the band snap you back to the start position
Fight the return for two full counts on every rep.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Band Front Raise
Swap Band Front Raise For
Band Front Raise — Frequently Asked Questions
How do you do the Band Front 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 slowly raise them forward until they are parallel to the ground. Pause for a moment at the top, then slowly lower your arms 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 Raise work?
The Band Front 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 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 Raise good for beginners?
Yes. The Band Front 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 Raise?
Try the Dumbbell W-press, Lever Shoulder Press or the Resistance Band Seated Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
