Exercise
Standing lateral raise on the mat with a resistance band under the feet for controlled side-shoulder strength.
Setup instructions
Stand tall on the mat with feet hip-width apart. Stand on the centre of a resistance band with one end in each hand. Let the arms hang at the sides with a soft bend in the elbows and light band tension. Engage the core gently and soften the shoulders.
Breathing cues
Exhale to raise. Inhale to hold. Exhale to lower.
Movement steps
- 1Inhale to prepare with the arms at the sides.
- 2Exhale to lift the arms out to the sides to shoulder height against band tension.
- 3Keep the wrists neutral and the shoulders relaxed away from the ears.
- 4Inhale to hold briefly at shoulder height.
- 5Exhale to lower the arms with control.
Common mistakes
Shrugging the shoulders on the lift; swinging the trunk for momentum; lifting the arms higher than control allows; using excessive band tension; holding the breath.
Safety notes
Keep the raise to shoulder height or below. Stop if shoulder pinching or neck tension appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Lateral Raise suitable for beginners?
Yes. Band tension under the feet makes the lateral raise easy to scale. Keep the arms at shoulder height or below.
What muscles does Resistance Band Lateral Raise work?
The lateral deltoids drive the side lift while the upper back and core maintain upright posture.
What is Resistance Band Lateral Raise good for?
It builds side-shoulder strength and arm organisation before reformer arm work and mat arm circles.
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