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Band Lateral Raise (Version 2)

Band Lateral Raise (Version 2)

The Band Lateral Raise (Version 2) is a challenging upper body exercise that primarily targets the deltoid muscles in your shoulders. This exercise can be done with a resistance band, making it a convenient option for those who prefer home workouts or who don't have access to a gym. To perform the Band Lateral Raise (Version 2), you start by standing with your feet shoulder-width apart and placing the resistance band securely under one foot. Grasp the other end of the band with your hand on the same side. Keep your arm extended along your side, with a slight bend in your elbow. Engage your core to stabilize your body throughout the movement. Exhale as you lift your arm directly out to the side, maintaining the slight bend in your elbow. Avoid lifting your arm higher than shoulder level to prevent strain on your shoulder joint. At the top of the movement, pause for a brief moment and squeeze your shoulder muscles. Focus on using your deltoids to control the resistance of the band as you slowly lower your arm back down to the starting position. This exercise can be modified by adjusting the tension of the resistance band or by using a heavier or lighter band. It's important to maintain proper form and control the movement throughout. Aim for 2-3 sets of 10-15 repetitions on each side to effectively target your deltoids and improve shoulder strength and stability. Remember to listen to your body, start with lighter resistance if needed, and gradually increase intensity as your strength improves. Adding the Band Lateral Raise (Version 2) to your regular upper body workouts can help you develop strong, sculpted shoulders and enhance your overall upper body strength.


  • For the starting position, stand with your feet shoulder-width apart and place a resistance band around your wrists.
  • Keep your arms straight, engage your core, and maintain a slight bend in your knees.
  • Begin the movement by raising your arms out to the sides, keeping them parallel to the ground.
  • Keep your shoulders down and away from your ears throughout the exercise.
  • Pause at the top of the movement, then slowly lower your arms back to the starting position while maintaining control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on good form and technique to maximize the effectiveness of the exercise.
  • Engage your core muscles to maintain stability and prevent any excess movement.
  • Start with lighter resistance bands and gradually increase the intensity as you become more comfortable and strong.
  • Control the movement throughout the entire range of motion, extending your arms fully, and avoiding any swinging or jerking motions.
  • Maintain a consistent tempo, avoiding fast or rushed movements.
  • Breathe properly by exhaling during the exertion phase and inhaling during the relaxation phase.
  • Vary the angle of your arm position to target different areas of the shoulder muscles.
  • Perform the exercise in front of a mirror to monitor your form and make any necessary adjustments.
  • Incorporate the exercise into a well-rounded shoulder workout routine for balanced muscle development.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.

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