Banded Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Lateral Raise is an effective shoulder exercise that primarily targets the deltoids, with secondary emphasis on the traps and upper back. By using a resistance band, the exercise challenges the shoulder muscles through controlled lateral movements, promoting strength and stability. The band’s resistance increases as the arms are raised, providing constant tension throughout the movement. This exercise helps improve shoulder endurance, mobility, and overall upper body strength while minimizing strain on the joints, making it an excellent addition to any shoulder or upper back workout routine.
How to Perform
Start by standing on the center of the resistance band with your feet shoulder-width apart. Let your arms hang naturally at your sides.
Engage your core, then inhale as you raise both arms out to the sides, aiming to reach shoulder height. Keep your palms facing downward (pronated grip) and maintain a slight bend in your elbows.
Focus on controlling the movement and resist the urge to swing your arms. Slowly lower the band back to the starting position, ensuring that the tension remains constant throughout the motion.
Repeat the exercise for the recommended number of repetitions, maintaining good form and proper tension in the band.
Tips
To maintain constant tension on the side deltoids, focus on controlling the lowering (eccentric) phase of the movement.
Engage your core throughout the exercise to keep your abs braced and prevent any arching or leaning back, especially at the peak of the movement.
Let your arms move naturally without restricting their range of motion, but avoid fully straightening your elbows to keep tension in the target muscles.
How Not to Perform
Avoid Using Momentum: Don’t swing your body or use fast, jerky movements to lift the band. Relying on momentum reduces the effectiveness of the exercise and can strain the joints. Focus on controlled, smooth motions to keep the emphasis on the target muscles.
Do Not Overextend the Elbows: Avoid locking out your elbows at the top of the movement. Keeping a slight bend in the elbows ensures constant tension on the deltoids and prevents unnecessary stress on the elbow joints.
Avoid Leaning Back: Do not lean your torso backward to assist with the lift. This shifts the focus away from the shoulders and places unnecessary strain on your lower back. Keep your posture upright and core engaged throughout.
Don't Use Too Much Resistance: Using a band that is too thick or too long can cause you to struggle and lose form. Start with a resistance level that challenges you but allows for proper control and form, increasing resistance as you build strength.
Avoid Shrugging the Shoulders: Do not let your shoulders rise toward your ears during the lift. This can activate the traps more than the side delts. Keep your shoulders relaxed and focus on isolating the deltoids.
Do Not Rush the Movement: Take your time during both the upward and downward phases of the exercise. Rapid movements reduce muscle engagement and increase the risk of injury. Ensure that you control both the concentric (lifting) and eccentric (lowering) portions of the movement.
Don’t Let the Hands Go Too High: Raise your arms to shoulder height, but avoid going higher. Lifting your arms above shoulder height can cause your upper back and traps to take over the movement, which defeats the purpose of targeting the deltoids.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
