Banded Lateral Raise
The band lateral raise is a shoulder isolation exercise in which you raise your arms out to your sides against a resistance band anchored under your feet. It works the side of the shoulders (lateral deltoid), with the band getting harder as your arms rise, so the top of the movement is loaded most.
Also called: Resistance Band Lateral Raise, Band Side Raise, Banded Side Raise · Equipment: band · Pattern: push
Step by step
- Stand on the middle of a resistance band with your feet hip-width apart. Hold one end in each hand at your sides, palms facing in.
- Stand tall, brace your trunk and keep a slight bend in your elbows.
- Raise both arms out to your sides, leading with your elbows, until your hands reach about shoulder height.
- Keep your hands no higher than your elbows and your shoulders down away from your ears.
- Pause for a moment at the top, where the band is tightest.
- Bring your arms back down to your sides under control, taking about 2 seconds.
- Keep your torso still for the whole set, then step off the band after the last rep.
- Lead with your elbows
- Raise to shoulder height
- Hold the top where the band is tightest
- Shoulders down away from your ears
- Arms move, body still
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Lateral deltoid | Prime mover | C |
| Anterior deltoid | Secondary | C |
| Trapezius: upper | Secondary | C |
| Rotator cuff | Stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Swinging the arms up
Fix: Brace your trunk and raise at a steady pace with your torso still.
Shrugging as the arms rise
Fix: Keep your shoulders down away from your ears as you raise.
Hands rising above the elbows
Fix: Lead with your elbows and keep your hands level with or below them.
Cutting the raise short
Fix: Raise until your hands reach about shoulder height, then pause.
Letting the band snap back
Fix: Take about 2 seconds to bring your arms back to your sides.
What the research says
Rehab & prehab · first choiceEndurance · first choiceMuscle growthGeneral fitness
- Bands versus weights — A meta-analysis of eight trials found elastic-band training built strength similar to training with machines or dumbbells. It did not measure muscle size.
- Implement — A study comparing dumbbell and cable lateral raises found equivalent side-delt growth over 8 weeks when range of motion was matched. There is no direct research on band lateral raises.
- Load and reps — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure. Band raises are commonly done for 15–25 reps.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns.
Log the banded lateral 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.