Lateral Raise - Band
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Lateral Delts Anterior Delts Posterior Delts Upper Traps Strength Band Pull Gym
Purpose: This exercise strengthens the side deltoid muscle area.
Benefits: This exercise isolates the lateral delt muscle.
Stand upright with your knees slightly bent. Stand near the center of a band so that the tension from your foot to your hand is equal on both sides. Hold the band handles in front of your body with palms facing inward. Your elbows should be slightly bent. This is the starting position. Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the handles is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the handles slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The deltoid is a fan-shaped muscle group of 3 heads. The anterior (front) delt raises the arm towards the front and rotates the arm inward. The lateral (side) delt raises the arm to the side. The posterior (rear) delt raises the arm toward the rear and rotates the arm outward.
Step 1
Stand upright on a band, band handles held in front with palms facing inward, elbows slightly bent.
Stand upright with your knees slightly bent. Stand near the center of a band so that the tension from your foot to your hand is equal on both sides. Hold the band handles in front of your body with palms facing inward. Your elbows should be slightly bent. This is the starting position.
Step 2
Raise the band handles to the side up to shoulder level, rotating the shoulders forward as if pouring water.
Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the handles is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 3
Lower the handles slowly to the starting position.
Lower the handles slowly to the starting position. Inhale during this movement. Stand upright with your knees slightly bent. Stand near the center of a band so that the tension from your foot to your hand is equal on both sides. Hold the band handles in front of your body with palms facing inward.