Library / Lateral Deltoid
Resistance Band Lateral Raise
Bands · Isolation · Isolation
Lateral Deltoid Supraspinatus Joint friendly
Default prescription & biomechanics
- Primary muscles
- Lateral Deltoid
- Secondary muscles
- Supraspinatus
- Equipment
- Bands
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 15-20 reps per set
- Between-set interval
- 45 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold the weights by your sides with a slight forward lean at the hips and soft elbows.
- Raise the weights out to your sides leading with your elbows, keeping your pinkies slightly higher than your thumbs.
- Lift until your arms reach shoulder height, pausing for a split-second to isolate the medial deltoid.
- Lower slowly over 3 seconds, stopping just before the weights touch your hips to maintain constant tension.
Joint & safety considerations
No specific joint contraindications are flagged for Resistance Band Lateral Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Lateral Raise | Cable swap | Cable |
| Cable Leaning Lateral Raise | Cable swap | Cable |
| Cable One Arm Lateral Raise | Cable swap | Cable |
| Dumbbell Incline One-Arm Lateral Raise | Dumbbell swap | Dumbbell |
| Dumbbell Lateral Raise | Dumbbell swap | Dumbbell |
| Dumbbell Lateral Raise Plank | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.