Band bent-over rear lateral raise

Band bent-over rear lateral raise

The Band Bent-Over Rear Lateral Raise is an effective exercise for targeting the muscles of the upper back and shoulders. This exercise primarily works the rear deltoids, which are often neglected in traditional shoulder workouts. By incorporating resistance bands into the movement, you can add an extra challenge and maximize muscle engagement. To perform this exercise, you'll need a resistance band and some space. Begin by standing with your feet shoulder-width apart and slightly bending at the knees to maintain stability. Grasp the band with both hands, keeping your palms facing inwards and your thumbs pointing up. Now, hinge forward at the hips while maintaining a flat back, creating a slight bend in your upper body. This will be your starting position. Next, exhale and lift your arms out to the sides in a controlled motion, focusing on squeezing your shoulder blades together as you raise your hands. Keep a slight bend in your elbows throughout the movement to engage the rear deltoids effectively. Pause at the top of the movement and then slowly lower the band back to the starting position while inhaling. Remember, it's crucial to maintain proper form throughout the exercise. Avoid using momentum or swinging your body, as this can take away from targeting the intended muscles. By performing the Band Bent-Over Rear Lateral Raise correctly, you can strengthen and sculpt your upper back and shoulders, leading to improved posture and overall upper body strength. As with any exercise, it's essential to start with a weight or resistance level that is appropriate for your fitness level. If you're new to this movement, begin with a lighter resistance band and gradually increase the tension as you become more comfortable and stronger. Aim for 2-3 sets of 10-15 repetitions, resting for 30-60 seconds between sets. Remember to focus on your breathing and engage your core muscles to enhance stability during the exercise.


  • Stand with your feet shoulder-width apart, holding a resistance band in both hands.
  • Bend your knees slightly and hinge forward from your hips, keeping your back straight and your core engaged.
  • With your arms fully extended and palms facing each other, raise your arms out to the sides until they reach shoulder level. Keep a slight bend in your elbows.
  • Pause for a moment at the top of the movement, then slowly lower your arms back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Gradually increase the resistance of the band as you get stronger.
  • Perform the movement with control and avoid using momentum.
  • Inhale during the eccentric (lowering) phase and exhale during the concentric (raising) phase.
  • Take breaks when needed to prevent overexertion.
  • Include this exercise in your shoulder or upper back focused workout routine.
  • Experiment with different band tensions to find the right level of resistance for your fitness level.
  • Stretch your shoulder muscles before and after performing the exercise to improve flexibility.
  • Listen to your body and adjust the range of motion if you experience discomfort or pain.


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