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.
Since resistance bands provide variable tension that is difficult to quantify in weight, Iridium relies on your RPE ratings to track intensity and ensure progressive overload is occurring. The system attributes this volume specifically to the lateral deltoid, ensuring these accessory sets count toward your Maximum Recoverable Volume without overestimating fatigue for the anterior or posterior delts.
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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