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Band bent-over rear lateral raise

Band bent-over rear lateral raise

The band bent-over rear lateral raise is a fantastic exercise that targets the muscles in your upper back, particularly the rear deltoids. It involves using resistance bands, which provide constant tension throughout the movement, making it an effective way to strengthen and tone your muscles. To perform this exercise, you'll need a resistance band that suits your fitness level. Start by standing with your feet hip-width apart and slightly bending your knees. Hold the resistance band with an overhand grip, keeping your palms facing your body. Next, hinge forward from your hips while maintaining a neutral spine, ensuring that your back stays straight throughout the exercise. Engage your core and pull your shoulder blades together as you lift your arms out to the sides, keeping a slight bend in your elbows. Focus on squeezing your shoulder blades together and avoid using your lower back or shoulders to lift the band. Control the movement as you bring your arms back down to the starting position. Aim to perform 10-15 repetitions for 2-3 sets. Additionally, for an extra challenge, you can adjust the tension of the resistance band or use a heavier band. You can also experiment with different hand placements on the band to target slightly different areas of your upper back. Remember, proper form is crucial for this exercise to ensure maximum effectiveness and to avoid any potential injuries. Always listen to your body, and if you experience any pain or discomfort, stop the exercise immediately. Incorporating this band bent-over rear lateral raise into your upper body routine will help you develop a strong and sculpted back.


  • Stand with your feet shoulder-width apart and place a resistance band under the arches of your feet.
  • Hold the handles of the band with an overhand grip, keeping your palms facing each other.
  • Bend slightly at the waist, bringing your upper body parallel to the ground.
  • Keep your back straight and engage your core throughout the exercise.
  • With a slight bend in your elbows, raise your arms out to the sides until they are in line with your torso.
  • Pause for a moment at the top of the movement, squeezing your shoulder blades together.
  • Slowly lower your arms back to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Focus on proper form and technique throughout the exercise to maximize results.
  • Engage your core and keep your back straight throughout the movement.
  • Keep your shoulders down and back to activate the targeted muscles effectively.
  • Start with lighter resistance bands and gradually increase the tension as you get stronger.
  • Perform the exercise in a controlled and slow manner to fully activate the muscles.
  • Exhale as you lift the bands and inhale as you return to the starting position.
  • Avoid using momentum to lift the bands; instead, rely on the strength of your muscles.
  • Incorporate this exercise into your workout routine at least twice a week for optimal results.
  • Stretch your shoulders and upper back before and after the exercise to prevent any potential tightness or injury.
  • Listen to your body and adjust the resistance and intensity based on your fitness level and capabilities.


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