Seated Resistance Band Front Raise

Front deltsResistance Band, Chair

This exercise targets and strengthens the front delts using a resistance band. Sitting provides a stable base, while raising your arms overhead increases the range of motion and fully recruits the shoulder girdle.

How to do it

1Sit on a chair, anchor the band under your feet, and grab the ends with an overhand grip.

2Maintain upright posture, lower your shoulders, and look straight ahead.

3Exhale as you smoothly raise your straight arms in front of you and continue overhead.

4Pause briefly at the top while keeping your torso completely still.

5Inhale and lower your arms back down in front of you under control.

Common mistakes

Arching your lower back as your arms go overhead, overstressing your spine.

Swinging your torso, which steals work from the front delts.

Letting your arms drop quickly on the way down, skipping the eccentric control.

Breathing

Exhale as you raise your arms overhead, inhale as you lower them under control.

Make it harder or easier

To make it easier, raise your arms only to eye level.

To make it harder, use a heavier resistance band.

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.