The Resistance Band Lateral Raise is a strength training exercise that targets the lateral deltoid muscles of the shoulders. It is a variation of the traditional lateral raise exercise, but using resistance bands instead of free weights or machines. This exercise effectively isolates and strengthens the side of the shoulders, helping to improve shoulder width and definition.
First, securely attach a band under the frame of your chair so you are holding it in each hand. From here you should lift your hands with straight arms up to the side until the band feels resistance. If your hands are above 45 degrees, you will need to hold the band closer together to make sure we have resistance throughout the whole movement.
This is the starting position.
From here pull one of your hands up to the side at shoulder height, slightly above or as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips
Control the eccentric (lowering) part of the movement to maintain higher tension in the side delts.
At the peak of the exercise, maintain a tight core and avoid leaning back or arching your back.
Don't lock out the elbows but do allow the arms to move freely.