Banded Lateral Raise
The Banded Lateral Raise is a shoulder isolation exercise that uses the variable resistance of elastic bands to target and sculpt the lateral deltoids. This movement is essential for building shoulder width and improving overall upper body stability.
Because resistance bands change tension throughout the rep (lightest at the bottom, heaviest at the top), tracking absolute 'weight' can be misleading. Our AI analyzes your RPE (Rate of Perceived Exertion) and rep tempo to ensure you are achieving the correct stimulus despite the variable resistance curve. Additionally, since the lateral deltoids are small muscles easily prone to fatigue, the app monitors your recovery data and daily readiness to adjust volume, preventing overuse while maximizing growth.
Form Cues
- Stand on the center of the band with feet shoulder-width apart
- Maintain a slight bend in your elbows throughout the movement
- Raise your arms out to the sides by leading with your elbows
- Pause briefly when your arms reach shoulder height
- Lower the band slowly to resist the pull of the elastic
- Don't shrug your shoulders up towards your ears
- Don't use your hips to swing the band upward
- Don't raise your hands higher than your elbows
- Don't let the band snap your arms back down quickly
- Don't lock your elbows out completely
Common Mistakes
- Shrugging the traps
- Using momentum or swinging
- Raising arms above parallel
- Leading with the hands
- Internal rotation of shoulders
Muscles Worked
This exercise primarily isolates the lateral deltoid, the middle section of the shoulder responsible for creating width and the 'capped' look. It also engages the supraspinatus (rotator cuff) for stability and the upper trapezius as a secondary stabilizer, though proper form aims to minimize trap involvement.
Primary
Secondary
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