Band Lateral Raise Behind Back
Builds strength and muscle in the lateral delts
BackBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: Lateral delts. Secondary: Traps, upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the lateral delts
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Resistance band optional
Coaching tips
Benefits
Builds strength and muscle in the lateral delts
Common mistakes
Using momentum or shrugging the shoulders
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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