SahiKasratसही कसरत
हिंदी

Band Lateral Raise

  • ➰ Resistance band
  • At home / At the gym
  • Beginner

Stand on a resistance band and lift your arms out to the side. Light, cheap and easy to keep at home.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand on the middle of the band with both feet. Hold one end in each hand, arms by your sides.
  2. Keep a small bend in your elbows.
  3. Slowly lift both arms out to the sides up to shoulder height.
  4. Pause for 1 second, then let the band pull your arms back down slowly — don't let it snap back.

Breathing: Breathe out as you lift, breathe in as you lower.

How much to start with: 2–3 sets × 12–15 reps

❌ Common mistakes

  • Shrugging your shoulders towards your ears.
  • Letting the band snap back.

⚠️ Safety

  • Check the band for cracks or cuts before every use. Make sure it can't slip out from under your feet.

Muscles worked

Main: Shoulders

Also works: Upper Back

Next step (a bit harder)Dumbbell Lateral Raise

More ways to train Shoulders

Water Bottle Lateral Raise Hold filled water bottles and lift your arms out to the side up to shoulder height. The easiest way to start training shoulders at home.
  • 🧴 Household items
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 Pike Push-up A push-up with your hips raised in an upside-down V. The best no-equipment shoulder exercise. Try it once regular push-ups feel comfortable.
  • 🙌 No equipment
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  • Some experience
 Seated Dumbbell Shoulder Press Pressing dumbbells overhead while seated. Sitting supports your lower back, so it is a good way to start.
  • 🏋️ Dumbbells
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  • Beginner
 Shoulder Press Machine The easiest shoulder machine in the gym. The machine guides the path, so you don't need to worry about balance.
  • ⚙️ Gym machine
  • At the gym
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 Standing Barbell Overhead Press Pressing a bar overhead while standing. It needs balance from your stomach and whole body as well as your shoulders. Try it only after dumbbell presses feel comfortable.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience