Exercise · vertical push
Band lateral raise
Band lateral raise is a beginner-friendly vertical push movement that trains side_delts, done with a resistance band. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 15–25 reps, tempo 1-0-3.
The most common mistake is raising above shoulder height. If a resistance band or the movement itself doesn't suit you, Dumbbell lateral raise or Cable lateral raise or Band shoulder press or Wall slides cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Stand on the band, handles at the sides | बैंड पर खड़े हो, हैंडल बगल में |
| 2 | Raise arms to shoulder height, elbows soft | कंधे तक हाथ उठाओ, कोहनी नरम |
| 3 | Lower slowly against the band | बैंड के खिलाफ धीरे नीचे |
Equipment & who it fits
Needs a resistance band, rated beginner, held back for shoulder issues. Search "band lateral raise" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Band lateral raise work?
- Band lateral raise primarily trains side_delts, using a vertical push pattern with a resistance band.
- What's the most common mistake with Band lateral raise?
- Raising above shoulder height
- What can I do instead of Band lateral raise?
- The closest substitutes in this database are dumbbell lateral raise, cable lateral raise, band shoulder press, wall slides, which train the same pattern with different equipment.