Banded lateral raises

Banded Lateral Raises are an effective exercise for strengthening the shoulders , especially the middle part of the deltoids. By using a resistance band, you can add consistent resistance to the movement, which increases activation in the shoulders and contributes to better muscle growth and definition.

Correct Execution and Technique

How to perform Banded Lateral Raises:

  1. Starting position: Stand with your feet hip-width apart and place the center of the resistance band under your feet. Hold each end of the band in your hands, with your arms hanging down by your sides and palms facing your body.
  2. Movement: Raise your arms straight out to the side until they are at shoulder height, with a slight bend in the elbows. Keep your core stable and your shoulders down.
  3. Top position: Take a short break at the top and tighten your shoulders.
  4. Lowering phase: Lower the arms in a controlled manner back to the starting position, keeping tension in the band throughout the movement.
  5. Breathing technique: Exhale when you raise your arms, and inhale when you lower them.

Common Errors

Avoid these common mistakes to get the most out of Banded Lateral Raises:

  • Use of momentum: Avoid swinging your body to lift your arms. Keep the movement slow and controlled for optimal shoulder activation.
  • Raised shoulders: Keep your shoulders down throughout the exercise to avoid unnecessary tension in the neck.
  • Lifting too high: Do not lift your arms higher than shoulder height, as this can put unnecessary strain on your shoulders.

Modifications and Variants

Banded Lateral Raises can be adapted to different training levels:

  • For beginners: Use a lighter resistance band to learn proper technique and control.
  • With dumbbells: Use dumbbells instead of bands to experience a different type of resistance.
  • One-arm Lateral Raise: Perform the exercise with one arm at a time to focus on isolation and strength balance in the shoulders.

Repetitions and Sets

To build shoulder strength and endurance, 3 sets of 12-15 repetitions are recommended. Adjust the resistance band according to your training level.

Breathing technique

Exhale when you raise your arms out to the side, and inhale when you lower them. Control your breathing to improve stability and muscle activation.

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