Banded lateral raises
Banded Lateral Raises is an exercise that strengthens the shoulders , especially the lateral part of the deltoid. The resistance band provides constant tension throughout the movement, helping to activate and tone the shoulder muscles effectively. This exercise is an excellent choice for improving shoulder strength and stability and requires minimal equipment.
Correct form and technique
How to perform Banded Lateral Raises correctly:
- Stand with your feet hip-width apart and place the center of the resistance band under both feet for stability.
- Hold one end of the band in each hand, palms facing the body.
- Keeping your arms slightly bent at the elbows, lift both arms out to the sides until they are parallel to the floor.
- Lower the arms slowly and controlled back to the starting position.
- Repeat for the desired number of repetitions.
Watch this video for a visual demonstration of proper technique for Banded Lateral Raises.
Common errors
Avoid these mistakes to maximize efficiency and minimize the risk of injury:
- Lifting too high: Stop the arms when they are parallel to the floor to avoid overloading the shoulders.
- Swinging movements: Keep the body stable and avoid using momentum to lift the band.
- Unengaged Core: Tighten the core to maintain upright posture and stability.
Modifications and Variations
Adapt Banded Lateral Raises to your level or goal:
- Beginners: Use a lighter resistance band or perform the exercise with one arm at a time to focus on form.
- Advanced: Use a thicker band or pause at the top of the movement to increase muscle tension.
- Alternative: Perform the exercise sitting down to eliminate the risk of swinging and increase focus on the shoulders.
Reps and sets
Aim for 3 sets of 12-15 repetitions . Gradually increase the resistance as you get stronger.
Breathing
Inhale as you lower your arms back to the starting position and exhale as you raise your arms out to the sides. Steady breathing helps maintain control and precision throughout the exercise.