Lateral Raises
Lateral Raises
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Lateral deltoids (side shoulders)
How to Perform Lateral Raises
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Hold a handle in each hand at your sides
- Stand with feet hip-width apart, slight bend in knees
- Keep a slight bend in your elbows
- Engage your core and keep your chest up
- Raise both arms out to the sides until they're at shoulder height
- Keep your palms facing down throughout
- Pause briefly at the top
- Slowly lower your arms back to your sides
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Lead with your elbows, not your hands
- Keep a slight bend in your elbows throughout
- Don't raise your arms higher than shoulder level
- Keep your shoulders down - don't shrug
- Control both the lifting and lowering phases
- Keep your torso still - don't swing
Common Mistakes to Avoid:
- Using momentum or swinging your body
- Shrugging shoulders up toward ears
- Raising arms too high (above shoulders)
- Locking out elbows completely
- Leaning forward or backward
- Moving too quickly
Modifications:
- Easier: Stand with feet wider on band for less resistance, or alternate arms
- Harder: Single-arm raises, slow tempo (3-4 seconds up and down), or add a pause at the top
Benefits:
- Builds wider, more defined shoulders
- Isolates lateral deltoids effectively
- Improves shoulder strength and stability
- Enhances upper body aesthetics
- Functional for overhead movements
- Joint-friendly shoulder exercise