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Band Lat Raise

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  Primary Muscle Group: This is a single joint exercise designed to isolate the muscles in the middle of the shoulder in a lateral arm elevation movement.

Muscle Groups Worked in This Exercise: Middle of shoulder (medial deltoid).

Preparation: Place the resistance band under the arches of both feet. Position yourself with feet hip-width apart and in the correct standing exercise posture. Keep abdominal muscles tight. Take hold of the handles with an overhand grip, palms facing inward and arms straight by your side.

Breathing: Breathe out as you bring your arms out to the side.

Execution: Slowly elevate your arms up and out to the side, until your hands are just above shoulder height, pause and then slowly bring arms back to the starting position, keeping arms extended.

Comments: Ensure that your back remains still throughout the exercise to prevent any swaying or throwing of weight. To make the exercise harder, move feet further apart; or make it easier by moving them closer together.

Here are a few suggested alternative exercises:

  • Ball Dumbbell Front Raise
  • Ball Dumbbell Overhead Press
  • Ball Prone Reverse Fly
  • Band Front Raise
  • Band Lat Raise
  • Band Reverse Flys
  • Band Shoulder Press
  • Band Upright Row
  • Dumbbell Front Raise
  • Dumbbell Lat Raise
  • Dumbbell Rear Delt
  • Dumbbell Upright Row
  • Rear Delt Fly - Machine
  • Seated Arnold Press - Dumbbell
  • Seated Dumbbell Press
  • Seated Rear Delt Row - Machine
  • Seated Shoulder Cable Press
  • Shoulder Cable Press
  • PowerBlock Dumbbells