How to do a Mini Loop Band Alternating Lateral Shoulder Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Alternating Lateral Shoulder Raise
Target muscles worked
Instructions for Proper Form
This exercise isolates the shoulder muscles, with the mini loop band adding resistance for increased strength and muscle definition. Alternating arms increases core engagement and stability, providing a balanced workout that surpasses the effectiveness of simultaneous lateral raises.
- Stand upright with your elbows against your torso and bent to a 90 degree angle with a band wrapped around your forearms next to your elbow. Laterally raise your right elbow up to shoulder height keeping your left elbow next to your torso. Lower your right elbow to the starting position before repeating the movement with the opposite side. Repeat the alternating sequence for the allotted repetitions.
Sets & Reps Calculator
Average Mini Loop Band Alternating Lateral Shoulder 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.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Mini Loop Band Alternating Lateral Shoulder Raise
1. Handle Band Lateral Raise
53.1 mSCORESWAPPED 44 TIMESThis 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.
2. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 43 TIMESAn isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.
3. Backward Arm Circle
84.1 mSCORESWAPPED 27 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
4. Mini Loop Band Reverse Fly
33.5 mSCORESWAPPED 27 TIMESAn isolation exercise, the Mini Loop Band Reverse Fly focuses on the rear deltoids and upper back. The addition of the mini loop band increases resistance, improving muscle tension and growth compared to free-weight variations. This exercise enhances shoulder stability and posture, making it beneficial for those looking to improve upper body strength and aesthetics.
5. Loop Band High Pull
32.7 mSCORESWAPPED 26 TIMESThis compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.
6. Mini Loop Band Lateral Shoulder Raise
23.6 mSCORESWAPPED 25 TIMESTargeting the deltoids, this isolation exercise with the mini loop band adds resistance to improve muscle tone and strength. The band increases the difficulty compared to dumbbell lateral raises, enhancing shoulder stability and range of motion.
7. Dumbbell Front Raise
98.6 mSCORESWAPPED 23 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.
8. Handle Band Forward Raise
57.2 mSCORESWAPPED 23 TIMESHandle Band Forward Raise is a variation on the more standard Front Raise. Similar to the Front Raise, this is an isolation exercise that primarily targets your shoulders. The use of a handle band allows for increasing resistance as you progress through the movement. In addition it can help prevent cheating by swaying or utilizing your lower body to help raise the weight.
9. Handle Band Shoulder Press
41 mSCORESWAPPED 22 TIMESThe Handle Band Shoulder Press focuses on the deltoids and triceps, offering a versatile upper body workout. Using a resistance band with handles allows for a full range of motion, improving shoulder strength and flexibility with less joint stress compared to dumbbells.
10. Wall Slide Stretch
5 mSCORESWAPPED 22 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.