Banded Front Raise
The band front raise is a shoulder isolation exercise: standing on a resistance band, you raise the handles forward with straight arms to shoulder height and bring them back down. It works the front of the shoulders (anterior deltoids), and because band tension builds as it stretches, the effort is greatest at the top of the raise.
Also called: Resistance Band Front Raise, Band Front Raise, Banded Anterior Raise, Band Shoulder Raise · Equipment: band · Pattern: push
Step by step
- Stand on the middle of the band with your feet hip-width apart. Hold one handle in each hand in front of your thighs, thumbs pointing up and arms straight.
- Check that both feet pin the band flat to the floor and that the band shows no nicks or wear before you start.
- Brace your trunk, stand tall and set your shoulders down and back. Hold a slight, fixed bend in your elbows.
- Raise both handles forward and up, moving only at the shoulders, until your hands reach shoulder height.
- Pause for a second at shoulder height with your torso upright and your shoulders away from your ears.
- Bring the handles back down under control along the same path until your hands reach your thighs.
- After the last rep, let the band go slack at your thighs, then step off it before letting go of the handles.
- Thumbs up, raise to shoulder height
- Long arms, soft fixed elbows
- Shoulders down, away from your ears
- Stand tall as the band pulls hardest at the top
- Slow the handles all the way back to your thighs
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Anterior deltoid | Prime mover | C |
| Pectoralis major: clavicular (upper) | Secondary | C |
| Lateral deltoid | Secondary | D |
| Serratus anterior | Stabiliser | D |
| Trapezius: upper | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Leaning back to finish the rep
Fix: Use a band you can raise to shoulder height with your torso upright and still.
Shrugging at the top
Fix: Keep your shoulders down away from your ears for the whole raise.
Raising well above shoulder height
Fix: Finish with your hands at shoulder height, then bring them back down.
Bending the elbows to lift the handles
Fix: Hold the same slight bend in your elbows from start to finish.
Letting the band snap the arms down
Fix: Take two to three seconds to bring the handles back to your thighs.
Band slipping under the feet
Fix: Stand on the band's centre with both feet flat and check it before each set.
What the research says
Rehab & prehab · first choiceGeneral fitnessEndurance
- Load and reps — Research comparing loads finds muscle growth is similar across a wide range of loads when sets are taken close to failure. Band raises are light, so sets of moderate to high reps are common.
- Effort — With light loads, studies find sets taken close to failure produce more growth than sets that end well short. Reps-in-reserve estimates are least accurate on light, high-rep sets, so counting reps to a fixed target is a common check.
- Progression — Research finds adding reps and adding load give similar muscle growth when effort is high. With bands, progress usually comes from more reps, a thicker band or a wider stance on the band.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Pressing also works the front delts, and counting those sets improves volume estimates.
- Resistance profile — A band loads the top of the raise most and the bottom very little. There is no direct research comparing band and free-weight front raises for muscle growth.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the banded front raise in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.