Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerCompoundResistance band
Band Standing Rear Delt Row
Delts · Shoulders
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and place the band under your feet.
- 2
Hold the band handles with your palms facing each other and your arms extended in front of you.
- 3
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 4
Pull the band towards your chest, squeezing your shoulder blades together.
- 5
Pause for a moment at the top, then slowly release the tension and return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
trapezius
Secondary
trapeziusrhomboidsbiceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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