How to do a Handle Band Lateral Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 242,831
- Popularity Rank
- 495th
- Difficulty
- Beginner
- Shoulders Strength
- 76 mSCORE 75th
- Equipment Required
Workouts with Handle Band Lateral Raise
Instructions for Proper Form
This exercise isolates the shoulder's lateral deltoids, utilizing a handle band for resistance. It enhances shoulder width and strength, providing a more joint-friendly option than dumbbells, with the added benefit of adjustable resistance.
- Stand upright with your feet hip width apart and a resistance band underneath the middle of both feet holding the handles with an overhand grip so your knuckles are facing away from the sides of your hips.
- Raise the resistance band handles laterally away from your body in a circular motion to just above your head height keeping your arms extended.
- Return to the starting position.
Sets & Reps Calculator
Average Handle Band Lateral Raise standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Handle Band Lateral Raise
1. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 309 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
2. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 237 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
3. Cable Lateral Raise
97.7 mSCORESWAPPED 185 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
4. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 150 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 143 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Handle Band Upright Row
48 mSCORESWAPPED 103 TIMESFocusing on the shoulders and upper back, the Handle Band Upright Row uses a resistance band to execute the rowing motion. This exercise improves shoulder and neck posture, offering a safer alternative to barbell rows by reducing the risk of shoulder impingement.
7. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 102 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
8. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 97 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
9. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 96 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
10. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 84 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.