Exercises

Resistance-band lateral raise

Lift one arm sideways against a band to emphasize the side delts.

Single-arm lateral raise with a continuous band anchored under the same-side foot.

Resistance band · Foot anchor

Source: ACE · Resistance Band Workout Builder

Step by step

  1. Check a light band for damage and anchor it securely under the working-side foot while wearing shoes.
  2. Hold the free end with a straight wrist, stand upright and soften the elbow.
  3. Lift the arm sideways to just below shoulder height without shrugging or leaning.
  4. Lower slowly without releasing the band suddenly and repeat with the other side.

Common mistakes

  • Standing on too little band so it slips.
  • Shrugging, leaning or lifting beyond a controlled range.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.