Mini Loop Band Alternating Lateral Shoulder Raise
The Mini Loop Band Alternating Lateral Shoulder Raise is an isolation exercise that targets the middle deltoids to improve shoulder stability and width. By placing a resistance band around the wrists, this movement creates constant tension throughout the range of motion while the alternating pattern engages the core.
Since the lateral deltoids are small muscles easily prone to overuse, the AI analyzes your recovery data and daily readiness to prescribe the optimal volume without risking impingement. If you have a history of shoulder discomfort, the app can detect struggle patterns in your RPE and suggest modifications to your range of motion or swap to neutral-grip alternatives. Additionally, by tracking the duration and intensity of each set, the AI ensures you are maintaining constant tension on the band rather than rushing through reps with momentum.
Form Cues
- Place the mini loop band around your wrists rather than your hands
- Lead the upward movement with your elbows, not your hands
- Keep your shoulders depressed and away from your ears
- Lower the arm slowly to maintain tension on the band
- Brace your core to prevent leaning as you alternate sides
- Don't shrug your shoulders up toward your ears
- Don't swing your torso to generate momentum
- Don't raise your arm significantly above shoulder height
- Don't let the band go slack between repetitions
- Don't allow your wrists to bend excessively
Common Mistakes
- Leading with the hands instead of elbows
- Shrugging the traps at the top
- Using momentum or swinging the torso
- Raising the arms too high
- Allowing the band to lose tension
Muscles Worked
This exercise primarily targets the lateral head of the deltoid, which is responsible for giving the shoulders a capped, wide appearance. The constant tension from the band forces the rotator cuff stabilizers to work harder than they would with free weights, while the alternating nature of the movement recruits the abdominal muscles to maintain torso rigidity.
Primary
Secondary
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