Band Lateral Raises

How to do it

1. Stand on the middle of a band, one end in each hand at your sides.
2. Soften your elbows and keep the angle fixed.
3. Raise both arms out to shoulder height against the band.
4. Lower slowly.
5. The band is hardest at the top, which lines up with where the side delt works hardest anyway.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Mid-back / traps 25 points lower, Front delts 20 points higher, Side delts 10 points lower. It needs Resistance bands where the other uses Dumbbells. Compared with the Band Pull-Apart, it loads Rear delts 80 points lower, Side delts 65 points higher, Mid-back / traps 45 points lower.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• One-Arm Lateral Raises DumbbellsReference
• Plate-Loaded Lateral Raise Plate-loaded machine
• Barbell Upright Row BarbellIntermediate
• Plate Lateral Raise BarbellReference
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull DumbbellsIntermediate
• Side-Lying Lateral Raise DumbbellsBenchReference
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machineReference
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Dumbbells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Band Pull-Apart 25% Resistance bands
• Band Overhead Press 50% Resistance bandsReference
• Handstand Push-Ups 60% BodyweightProfessional
• Pike Push-Ups 55% Bodyweight

Exercise illustrations and data by RepDB (repdb.co), used under licence.