Banded Lateral Raise (single-arm)

The band gives increasing tension towards the top, exactly where the side delt has the most mechanical advantage.

• Isolation
• Cable
• Beginner

How to do it

• Stand on the band, raise your arm out to the side
• Elbow slightly bent, hand no higher than your elbow
• Control the descent against the band

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Shrugging your traps to lift
• Swinging your trunk

Muscles worked

Primary

• Side delt

Secondary

• Shoulders

Alternatives

• Lateral Raise
• Cable Lateral Raise