Band lateral raise
Standing on the middle of a band with an end in each hand, the arms lift out to the sides and lower slowly: the band is light at the bottom and builds toward the top, and elastic tubing drew shoulder activity that rose with resistance just as dumbbells did.
Lateral raise family
Band lateral raise
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Source-researched guide. Clinical review is pending.
How to move
- Stand on the middle of a light band, an end in each hand at the sides of the thighs.
- Lift the arms out to the sides, elbows soft, to about shoulder height.
- Lower slowly against the band.
Form cues
- Lead with the elbows, not the hands.
- Keep the shoulders down away from the ears.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- Andersen 2010 · Lateral raises with elastic tubing and with dumbbells compared: activation rose with load for both (EMG, Physical Therapy) ↗
- Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.
What it works
Muscles
Main: Shoulders. Also: Neck.
Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.
Equipment
A band
Level
Beginner. See the easier and harder options above.
Workouts that use it
Pain guides that use it
Part of a staged plan, with when to get help first.
- Neck pain: exercises that help, and when to get it checked
- Stiff neck or wry neck: how to ease it, and how long it lasts
- Tech neck: what really helps desk and phone neck pain
- Headaches from the neck (cervicogenic headache): exercises, and when to get checked
- Shoulder impingement and rotator cuff pain: the exercises that help, and what surgery trials found
- Tension headaches: relief, prevention, and how they differ from neck headaches
- Occipital neuralgia: shooting pain at the back of the head, nerve blocks, and what exercise can do
- Exercises after neck surgery: recovery after ACDF or a disc replacement, stage by stage
Show all 36 pain guidesShow fewer pain guides
- Neck pain when cycling: position, reach, looking up from a low position, and exercises that help
- Upper back and shoulder pain when cycling: reach, bar height, the shoulder blades and what helps
- Neck pain when swimming (swimmer's neck): breathing, head position and how to build back
- Neck pain from sleeping: waking with a sore neck, pillows, positions and exercises
- Shoulder pain when lifting your arm: the painful arc, rotator cuff, frozen shoulder and what helps
- Neck pain when turning your head: a stiff neck, a trapped nerve, whiplash, driving and what helps
- Upper back pain from sitting: the desk, the screen, posture, breaks and what helps
- Pain on the side of the neck: muscles and joints, a pinched nerve, glands, the throat and thyroid
- Neck and shoulder pain: the neck, a trapped nerve or the shoulder, desk and sleep, and the heart
- Neck pain in women: desk work, stress, migraine, pregnancy, the menopause and heart attack signs
- Neck pain after a workout: soreness or a strain, crunches, shrugs and presses, and training again
- Neck pain in older adults: arthritis, a trapped nerve, spinal cord pressure, a fall, and what helps
- Upper back pain in women: desk work, the neck and ribs, bra fit and breasts, bones, and heart signs
- Neck pain in men: desk and site work, the gym and sport, whiplash, trapped nerves and heart signs
- Neck pain in pregnancy: posture, sleep and feeding positions, headaches, and the signs to check
- Upper back pain in men: desk work, lifting and the gym, ankylosing spondylitis, and heart signs
- Neck pain when looking down: phones and screens, the muscles and joints, nerve pain and what helps
- Upper back pain when lifting your arm: the shoulder blade, the rotator cuff, the neck and what helps
- Shoulder pain when doing lateral raises: the rotator cuff, height, angle, thumbs and what helps
- Shoulder pain when doing upright rows: the pinch at the top, grip width, elbow height and swaps
- Neck pain on the treadmill: looking down, the rails, the upper back, headaches and what helps
- Neck pain when driving: the headrest, looking over your shoulder, long journeys and after a crash
- Neck pain after flying: sleeping upright, neck pillows, screens, lifting bags and what helps
- Shoulder pain from carrying: bags, backpacks, a baby or toddler, the rotator cuff and what helps
- Shoulder pain after painting: walls, ceilings, holding a roller up, the rotator cuff and what helps
- Neck pain after a massage: the face cradle, deep pressure, headaches and the signs to act on
- Neck pain after a chiropractor: soreness after an adjustment, headaches, rare harms and what helps
- Shoulder pain from rugby: tackles, dislocations, the AC joint, the rotator cuff, stingers and help
Guides that use it
Similar moves
3D demoPalms-back lateral raiseBeginner · A dumbbell
3D demoSide-lying incline lateral raiseBeginner · A dumbbell + A bench or box
3D demoStraight-arm lateral raiseBeginner · A dumbbell
3D demoSupported one-arm lateral raiseBeginner · A dumbbell + A bench or box
3D demoProne Y-T-W raisesBeginner · No equipment
Lateral monkey travelIntermediate · No equipmentBrowse more
Questions people ask
What muscles does the Band lateral raise work?
Mainly the shoulders, with help from the neck.
What equipment do I need for the Band lateral raise?
A band.
Is the Band lateral raise good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Dumbbell lateral raise.
How do I make the Band lateral raise harder?
Progress to the Dumbbell lateral raise or the Seated dumbbell lateral raise. Follow that guide’s technique and any stated timing.