Handle Band Forward Raise
The Handle Band Forward Raise is an isolation exercise that targets the front deltoids using resistance bands to provide variable tension throughout the movement. It helps build shoulder strength and stability while minimizing stress on the joints compared to heavy weights.
Since resistance bands create a variable strength curve where tension peaks at the top, judging actual intensity can be difficult; the AI analyzes your RPE and rep performance to ensure you are stimulating the muscle rather than just going through the motions. By tracking your shoulder recovery status from previous pressing workouts, the app adjusts your volume to prevent overuse injuries common in the anterior delts. If you report shoulder impingement pain, the system can immediately recommend neutral-grip variations or range-of-motion regressions to keep you training safely.
Form Cues
- Stand firmly on the center of the band with feet shoulder-width apart
- Maintain a slight bend in your elbows throughout the lift
- Raise the handles to shoulder height with controlled speed
- Squeeze your front deltoids at the top of the movement
- Lower the bands slowly to resist the pull of the elastic
- Don't swing your torso to generate momentum
- Don't shrug your shoulders up towards your ears
- Don't lean backward as you lift the handles
- Don't let the band snap your arms back down quickly
- Don't raise your hands significantly above your shoulders
Common Mistakes
- Using excessive momentum to lift
- Shrugging the traps
- Leaning back to counterbalance
- Locking elbows completely straight
- Uncontrolled lowering phase
Muscles Worked
This exercise primarily isolates the anterior (front) deltoid head, which is crucial for all pushing movements. The variable resistance of the band also engages the stabilizer muscles in the rotator cuff and the serratus anterior, while the forearms work to maintain a grip on the handles.
Primary
Secondary
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