Are you struggling to effectively target your shoulders during your home workouts? Do you find yourself reaching for heavier dumbbells or machines to see any progress in your lateral raises? Don’t worry, you’re not alone. One common cause of this issue is the lack of variety in exercises and equipment. But fear not, adding resistance band lateral raises to your routine can provide a solution. In this post, we’ll explore the benefits of using resistance bands and how to perform lateral raises with them to effectively tone and strengthen your shoulders from the comfort of your own home.
Resistance Band Lateral Raises Summary
- Primary Muscles: Deltoid – Lateral
- Secondary Muscles: Deltoid – Anterior, Serratus Anterior, Trapezius – Lower, and Trapezius – Middle
- Equipment: Resistance Band
- Mechanics Type: Isolation
- Force: Push
- Utility: Auxiliary
Resistance Band Lateral Raises Instructions
- Setup for your lateral raises by holding the resistance band handles in your hands. Then lay the band on the ground and step on the band.
- At this point you can switch hands with the handles if you want the bands to cross infant of you, but this is not required.
- Now, execute the raises by pulling with your shoulders and maintaining your arms extended.
- Flex your shoulders at the top once you have reached your just above parallel with the floor.
- Finally, return your hands back to the sides for the next rep.
- Repeat these lateral raises for 8-12 reps.
Video Tutorial
Resistance Band Lateral Raises Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Levator Scapulae
- Trapezius – Upper
- Wrist Extensors
Antagonist Stabilizers
- None
Benefits of Resistance Band Lateral Raises
Resistance band lateral raises are a great way to target the lateral deltoid muscle and improve overall shoulder strength. This exercise is beneficial for those who are looking to increase strength, improve posture, and tone their shoulders. The resistance bands provide an effective form of resistance that can challenge the muscle while providing a safe and controlled movement. As you lift the band outward and up, you will feel the lateral deltoid muscle in your shoulder working hard to keep the band stable. You can also vary the intensity of the exercise by increasing or decreasing the amount of resistance provided by the band. Resistance band lateral raises are an effective way to target and strengthen the lateral deltoid muscle while improving overall shoulder strength.
Tips for Performing Resistance Band Lateral Raises
When you need to get the optimum outcomes, follow these simple and easy tips. Furthermore, if you desire to minimize the chance of injuries, follow these tips.
- Make sure The Bands Are Firm. Before beginning, the workout make sure that the resistance bands are not loose.
- Add More Bands To Multiply The Workout. When you start to easily do 12 or more reps every set, then you should to raise the resistance. You can either do this by elongating the band extra at the start of the movement or by adding more bands. The recommended technique is to add more bands since it is quickly repeatable to get the exact same resistance on every set.
- Use A Mirror To Watch Your Technique. You may well think you are a little vain looking in a mirror while you are training, but you are not admiring yourself, you are ensuring your technique is strong.
Benefits and Tips Video
Frequent Mistakes To Avoid
You have to avoid these basic mistakes to support great form and muscle growth. Llikewise
- Don’t have unbalanced resistance one each band or you will strengthen both sides with an imbalance.
- Don’t relax your core. Tightening your stomach protects your backbone by maintaining your internal pressure.
- Avoid Using Too Little or Too Much Tension. Not enough, and you will not be adequately using your agonist (target) muscle, excess, and it will lead to cheating. Ensure that you can accomplish between 8-12 reps with correct form.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
This exercise is great for targeting the muscles in your shoulders, but if you are looking to switch it up, there are a few variations, complementary, and alternative exercises you can try. These exercises will give your muscles a similar workout while challenging them in a new way.
Resistance Band Upright Rows
Resistance Band Upright Rows are a complementary or alternative exercise to Resistance Band Lateral Raises. This exercise is great for targeting the middle back and shoulders, as it helps to build strength and stability in those areas. The upright row works to strengthen the rhomboid muscles, the muscles that connect the shoulder blades and spine. It also works the trapezius muscle, which helps support posture and movement of the arms and shoulders. To perform this exercise, stand with feet hip-width apart, hold the resistance band in both hands with palms facing each other, and pull the band up toward your chin while keeping your elbows close to your body. Resistance Band Upright Rows are a great addition to any resistance band workout routine, providing a great complement or alternative to Resistance Band Lateral Raises.
Resistance Band Shoulder Press
The Resistance Band Shoulder Press is an excellent complement to the Resistance Band Lateral Raises. It targets the same muscles but at a different angle, allowing for a more comprehensive workout. It is also an effective alternative exercise for those who cannot or do not want to use weights. The Resistance Band Shoulder Press can be performed with two bands, one in each hand, or with one band around both hands. With the two-band option, you are able to increase the intensity of the exercise by using heavier bands. The single-band option is more convenient and provides the same benefits as the two-band option. With both options, you will target your shoulders, arms, and upper back muscles to build strength and endurance.
Resistance Band One Arm Shoulder Press
The Resistance Band One Arm Shoulder Press is an excellent complementary exercise to Resistance Band Lateral Raises. It targets the same muscles, but in a slightly different way. Instead of lifting the arms out to the sides, the Resistance Band One Arm Shoulder Press requires the exerciser to press one arm up and out from the shoulder, mimicking the motion of a traditional shoulder press. By doing this exercise in addition to Resistance Band Lateral Raises, you can ensure that all areas of your shoulder are being worked and strengthened.
Check Out These Top Resistance Band Exercises
Dumbbell Lateral Raise
The Dumbbell Lateral Raise is a great complementary or alternative exercise to Resistance Band Lateral Raises. This exercise targets the same muscle groups and works to build shoulder strength and stability. It is performed by standing with feet shoulder width apart and holding two dumbbells by your sides with your palms facing in. From here, you raise the weights out to the sides of your body until they reach shoulder level. Then, lower them back down to the starting position. This exercise should be performed with slow and controlled movements in order to maximize its effectiveness.
Reverse Grip Bent Over Dumbbell Row
Reverse Grip Bent Over Dumbbell Rows are an excellent complementary or alternative exercise to Resistance Band Lateral Raises. It works the same muscles in the shoulders as Resistance Band Lateral Raises, but in a different plane. With Reverse Grip Bent Over Dumbbell Rows, you start by standing with your feet hip-width apart and your knees slightly bent. Bend at the waist and hold a pair of dumbbells with a reverse grip, palms facing towards you. Keep your back straight and bring the dumbbells up to your chest while squeezing your shoulder blades together. This exercise helps to develop strength and stability throughout the shoulder and upper back muscles.
Resistance Band Lateral Raises
Resistance Band Lateral Raises are an excellent exercise for targeting the shoulder muscles and is complementary or an alternative to traditional shoulder exercises. This exercise involves standing with feet hip-width apart, holding a resistance band with both hands and raising your arms up and out to the sides until they reach shoulder height. This exercise can be done with a lighter band for a higher rep count or a heavier band for a lower rep count. The benefits of this exercise include strengthening the shoulder muscles, improving stability, increasing range of motion, and improving posture. It is also beneficial for those who are unable to perform more traditional shoulder exercises due to limitations in mobility.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
To maximize the benefits of Resistance Band Lateral Raises, it is important to include exercises that target opposing muscle groups. In order to do this, you should incorporate exercises that focus on the chest, back, and shoulders. Below are a few exercises that complement Resistance Band Lateral Raises and target opposing muscle groups.
Resistance Band Push Ups
Resistance Band Push Ups are a great complement to Resistance Band Lateral Raises. This exercise works the opposing muscle groups of the shoulders, providing a balanced workout. Resistance Band Push Ups target the chest and triceps, using the bands to increase resistance. This exercise can be done from a kneeling or standing position and provides an intense workout for the upper body. The use of the bands helps to create more tension and helps to build strength, allowing for greater results in less time. Resistance Band Push Ups are a great way to add some variety to your exercise routine and provide a great complement to Resistance Band Lateral Raises.
Resistance Band Low Chest Flys
Resistance Band Low Chest Flys are a great exercise to pair with Resistance Band Lateral Raises, as they target the opposing muscle group. The low chest flys target the pectoral muscles, while the lateral raises target the shoulder muscles. By performing both exercises, you will be strengthening your entire upper body and developing a balanced physique. The low chest flys will help to build your chest muscles and the lateral raises will help to strengthen your shoulder muscles. This combination of exercises will help to improve your overall upper body strength and physical performance.
Resistance Band High Chest Flys
Resistance Band High Chest Flys are an effective exercise for targeting the chest muscles. This exercise complements Resistance Band Lateral Raises by focusing on the opposing muscle group. By performing both exercises, you can effectively target the entire chest area. Resistance Band High Chest Flys involve standing with feet hip-width apart and looping a resistance band around both hands. The arms should be bent at the elbows and raised to shoulder height. Then, the arms should be moved outward and away from each other in a controlled motion until they are parallel to the floor. Finally, the arms should be brought back together to the starting position. This exercise is great for building upper body strength and improving posture.
Get Toned Shoulders with Resistance Band Lateral Raises!
Looking to build strong, toned shoulders? Resistance band lateral raises are a great exercise to add to your routine! By using a resistance band, you can work your shoulder muscles from different angles and increase resistance as you progress. Plus, resistance bands are easy to use and transport, so you can do this exercise anywhere. Whether you’re a beginner or advanced gym-goer, resistance band lateral raises can challenge your muscles and help you achieve those toned shoulders you’ve always wanted.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Resistance Band Exercises
