Are you struggling to build a stronger and more defined shoulder? Are you tired of feeling imbalanced during your workouts? One common cause could be your lack of focus on the one arm band lateral raise exercise. It can be easy to neglect such a small movement when targeting larger muscle groups like the chest and back, but neglecting your shoulders can lead to limited mobility and a higher risk of injury. But don’t worry, we’ve got you covered! In this post, we’ll dive into the benefits of the one arm band lateral raise and provide you with tips and modifications to help you maximize your shoulder gains and achieve the symmetry you’ve been working towards.
One Arm Band Lateral Raise Summary
- Primary Muscles: Deltoid – Lateral
- Secondary Muscles: Deltoid – Anterior, Serratus Anterior, Supraspinatus, Trapezius – Lower, and Trapezius – Middle
- Equipment: Resistance Band
- Mechanics Type: Isolated
- Force: Push
- Utility: Auxiliary
One Arm Band Lateral Raise Instructions
- Begin with setting up the band so that you will have resistance throughout the movement of raising your arm to the side.
- With the band handle at your side and your arm straight raise you arm straight out to the side.
- You want to pause briefly at the top, then slowly lower your arm back down to your side.
- Continue to execute with one side to complete a set then, switch sides.
Video Tutorial
One Arm Band Lateral Raise Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of One Arm Band Lateral Raise
The One Arm Band Lateral Raise is an effective exercise for targeting the lateral head of the deltoid, or the side of the shoulder. This exercise helps to build strength and stability in this area and helps to improve posture, as well as enhance overall shoulder health. Additionally, it can help to increase shoulder flexibility, as well as improve range of motion. As the muscles of the deltoid are worked during this exercise, it also helps to improve muscular balance throughout the shoulder area. The One Arm Band Lateral Raise is an excellent exercise for anyone looking to strengthen and tone the muscles of the deltoid, as well as improve overall shoulder strength and stability.
Tips for Performing One Arm Band Lateral Raise
This exercise is an effective way to target and tone the shoulder muscles and add definition to your upper body. To get the most out of this exercise, use the following tips to ensure that you are doing it correctly and safely.
- The two best ways to set up the band is either at a low anchor point or sand on the band.
- You can brace your self with the none exercising side against a wall or door.
- Keep your back upright to avoid cheating.
Benefits and Tips Video
Frequent Mistakes To Avoid
One arm band lateral raises are a great exercise to help tone and strengthen your shoulders, however if done incorrectly, they can be more harmful than helpful. To ensure that you get the most out of this exercise, it is important to be aware of the common mistakes that can occur. Below is a list of mistakes that should be avoided to ensure you are performing this exercise correctly.
- Stop Trying To Speed Through Your Training Session. Every time you rush your training, you are inclined to have bad form and injuries.
- Don’t go to quickly. Going slower will facilitate your muscles to be under tension for longer durations. When you work out with resistance bands, your aim should preferably be to fatigue your muscles so that they will grow stronger. You are able to do this preferably through more time under tension.
- It Is Best If You Don’t Forget About Rest Times. Over-training may, in fact, help to make you weaker rather than bigger.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
If you are looking to add variety to your exercise routine or are looking for an alternative exercise to the One Arm Band Lateral Raise, there are several exercises that work similar muscles and can be used as variations, complements, or alternatives. Below is a list of those exercises.
Seated Dumbbell Lateral Raise
The Seated Dumbbell Lateral Raise is an excellent complementary or alternative exercise to the One Arm Band Lateral Raise. This exercise is performed from a seated position and involves lifting dumbbells up to shoulder height, with the elbows slightly bent. This exercise works the same muscles as the One Arm Band Lateral Raise, with the added benefit of providing more stability and control to the movement. Additionally, Seated Dumbbell Lateral Raises can be completed with heavier weights, allowing for increased strength gains.
Seated Dumbbell Rear Lateral Raise
The Seated Dumbbell Rear Lateral Raise is a great complementary or alternative exercise to the One Arm Band Lateral Raise. This exercise targets the same muscles in the shoulders but in a different way. While the One Arm Band Lateral Raise works the front and side of the shoulder, the Seated Dumbbell Rear Lateral Raise works the back and side of the shoulder. To perform this exercise, sit on a bench with your back straight and your feet firmly planted on the ground. Hold a dumbbell in each hand with your palms facing your body and your arms at your sides. Exhale as you lift the dumbbells up and out to the sides until your arms are parallel to the ground. Squeeze your shoulder blades together as you lift and keep your elbows slightly bent throughout the movement. Inhale as you slowly lower the dumbbells back down to your sides. This exercise is an excellent way to build strength in your shoulders and improve overall stability in the shoulder joint.
Single Arm Lateral Cable Raises
Single Arm Lateral Cable Raises are a great complementary or alternative exercise to the One Arm Band Lateral Raise. The Single Arm Lateral Cable Raise requires you to stand perpendicular to the cable machine, with your feet shoulder width apart and a single handle attached to the cable. You then raise your arm across your body to shoulder height, keeping your elbow slightly bent and your thumb facing upward. This exercise helps to target the shoulder muscles and the rear deltoids, and can be used as an alternative or complementary exercise to the One Arm Band Lateral Raise. Additionally, the cable offers more resistance than a band and can help to further strengthen and sculpt the shoulder area.
Check Out These Top Resistance Band Exercises
Single Dumbbell Front Raise
The Single Dumbbell Front Raise is an excellent alternative or complementary exercise to the One Arm Band Lateral Raise. This exercise targets the front deltoid muscles and helps build strength, stability and balance. To perform this exercise, start with one dumbbell in each hand and raise the weights in front of you to shoulder height. Make sure to keep your core tight and your shoulders back and down. Lower the weights slowly to the starting position, keeping tension in the shoulder muscles. This exercise is great for building shoulder strength and stability, which can help improve performance in other exercises.
Smith Machine Upright Row
The Smith Machine Upright Row is a great alternative or complementary exercise to the One Arm Band Lateral Raise. This exercise targets the same primary muscles, the shoulders and upper back, as the One Arm Band Lateral Raise, but with a slightly different emphasis. The Smith Machine Upright Row focuses more on the shoulder muscles while still providing a good challenge to the upper back muscles. It also allows for a more stable and secure movement than the One Arm Band Lateral Raise. This exercise can be done with either dumbbells or a barbell depending on the desired weight load. Additionally, the Smith Machine Upright Row can be done with a wide range of motions, from low to high, to ensure all muscle fibers are worked.
Standing Cable Crossover Delt Fly
The Standing Cable Crossover Delt Fly is an excellent complementary or alternative exercise to the One Arm Band Lateral Raise. This exercise engages the muscles of the shoulders, specifically targeting the anterior deltoid muscles. It is a unilateral movement, similar to the One Arm Band Lateral Raise, and uses a cable machine with adjustable pulleys. You can stand in the middle of the machine and hold both handles, then pull them out towards the sides in a controlled manner while keeping your elbows slightly bent. This exercise is great for improving shoulder strength and overall stability in the shoulder joint.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
In order to maximize the benefits of the One Arm Band Lateral Raise, it is important to include exercises that target the opposing muscle groups. This will help to balance out your muscles and ensure that you are getting the most out of your workout. The following exercises are designed to do just that.
Dumbbell Bench Press
The Dumbbell Bench Press is a great complement to the One Arm Band Lateral Raise. It utilizes the opposing muscle group, the chest muscles, to help build strength and size. The Dumbbell Bench Press helps to build overall chest strength and size, while the One Arm Band Lateral Raise focuses more on the shoulders. This combination of exercises helps to create a balanced physique, as well as strengthen and build both muscle groups.
Dumbbell Reverse Grip Bench Press
The Dumbbell Reverse Grip Bench Press is an excellent exercise to pair with the One Arm Band Lateral Raise, as it works the opposing muscle group. This exercise primarily targets the triceps and the muscles in the chest, while the One Arm Band Lateral Raise targets the shoulder muscles. By pairing these two exercises together, you will be able to build strength and balance in the shoulder and chest area. This is an ideal combination for those looking to improve their upper body strength and power.
Barbell Wide Bench Press
The Barbell Wide Bench Press is a great complementary exercise to the One Arm Band Lateral Raise as it works the opposing muscle group. It is a compound movement which targets the chest, triceps, and shoulders, and is effective for building strength and size in those areas. This exercise is performed by lying on a flat bench and gripping a barbell with an overhand grip, and pushing the bar up until your arms are fully extended. This helps to work the chest, shoulders, and triceps, while also increasing core stability. The One Arm Band Lateral Raise works the shoulder muscles in a different way, by contracting them to lift the arm out to the side. Combined together, these two exercises will help to build strength and size in the upper body, while also improving core stability.
Unleash A Stronger And More Toned Upper Body
If you’re looking for an effective way to unleash a stronger and more toned upper body, look no further than the one arm band lateral raise. This exercise targets the shoulders, specifically the lateral deltoids. By using resistance bands, you can create tension throughout the entire movement, which effectively engages the target muscles and promotes muscle growth. Incorporating the one arm band lateral raise into your workout routine can help you achieve a more defined and sculpted upper body. However, it’s important to maintain proper form and gradually increase the resistance to avoid injury and maximize results.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Resistance Band Exercises
