Handle Band Lateral Raise
The Handle Band Lateral Raise is a shoulder isolation exercise that uses resistance bands to target the lateral deltoids for improved shoulder width and definition. By utilizing the variable resistance of bands, this movement increases tension as you lift, challenging the muscles most at the peak of the contraction.
Since resistance bands have a variable strength curve that changes as they stretch, tracking the exact difficulty can be tricky. The AI analyzes your RPE and rep consistency to ensure you aren't just going through the motions or using momentum to overcome the band's peak tension. If your recovery data (HRV or sleep) indicates central nervous system fatigue, the AI might suggest reducing the volume or swapping to a stable machine variation to protect your shoulder joints while still stimulating the muscle.
Form Cues
- Stand on the center of the band with feet shoulder-width apart
- Initiate the lift by driving your elbows out and up
- Keep a slight, fixed bend in your elbows throughout the set
- Pause briefly at the top when arms are parallel to the floor
- Control the lowering phase to resist the band's pull
- Don't shrug your shoulders up toward your ears
- Don't swing your torso to generate momentum
- Don't let your hands rise higher than your elbows
- Don't lock your elbows completely straight
- Don't let the band snap your arms back down
Common Mistakes
- Shrugging the traps excessively
- Using momentum to start the lift
- Leading with the hands instead of elbows
- Lifting the arms too high above parallel
- Rushing the eccentric (lowering) phase
Muscles Worked
This exercise primarily isolates the lateral head of the deltoid, which is essential for creating the visual width of the upper body. While the forearms are engaged to grip the handles and the traps provide stability, the goal is to focus all tension specifically on the side of the shoulder cap.
Primary
Secondary
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