Seated Resistance Band Lateral Raise

Lateral deltsResistance Band, Chair

This is an isolation exercise for the side delts using a resistance band. Sitting on a chair eliminates momentum and locks the focus onto your shoulders. The band provides constant tension throughout the rep.

How to do it

1Sit on a chair, step on the center of the band, and hold the ends in your hands.

2Sit tall, drop your shoulders, and keep a slight bend in your elbows.

3Exhale as you smoothly raise your arms out to the sides to shoulder height, leading with your elbows.

4Pause at the top for one second, squeezing your delts.

5Inhale and slowly lower your arms back down, keeping light tension on the band.

Common mistakes

Shrugging your shoulders toward your ears, which shifts the load to your traps.

Bending and straightening your arms during the rep, taking work off the shoulders.

Leaning your torso back, which reduces side delt isolation.

Breathing

Exhale as you raise your arms out to the sides, inhale as you smoothly lower them.

Make it harder or easier

To make it easier, use a band with lighter resistance.

To make it harder, hold the top position for two to three seconds.

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.