Band Lateral Raise

Side DeltsResistance Band

An isolation exercise targeting the side delts using a resistance band. It caps off your shoulders without heavy dumbbells while keeping joint stress low.

How to do it

1Stand on the center of the band with feet set, holding the ends with a soft bend in your elbows.

2Stand tall, pull your shoulders down, and keep your chest proud.

3Exhale and raise your arms out to the sides until shoulder height, maintaining that slight bend in your elbows.

4Pause for half a second at the top to squeeze your delts.

5Inhale as you lower your arms back down with control.

Common mistakes

Raising your arms above shoulder level, which shifts tension to your traps.

Locking out your elbows completely, stressing the elbow joints.

Using momentum or swinging your torso instead of isolating the shoulders.

Breathing

Exhale as you raise your arms out to the sides, and inhale as you lower them back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.