Band front raise

Master the band front raise to build strong, sculpted anterior deltoids and improve shoulder stability.

BeginnerShoulders Band

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Band front raise

Isolation

Band front lateral raise

Shoulders · Deltoid Anterior · Band

Intermediate

Isolation

Cable Front Shoulder Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

Isolation

Barbell Seated Front Raise

Shoulders · Deltoid Anterior · Barbell

Intermediate

Isolation

Dumbbell One Arm Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Description

A resistance band exercise that targets your shoulders. Stand on the band with feet hip-width apart, hold the other end of the band with both hands, then lift your arms up to shoulder level.

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How to do Band front raise

01
Setup
Stand with both feet hip-width apart on the center of the resistance band, ensuring it is securely anchored beneath your feet.
02
Setup
Grasp the other end of the band with an overhand grip, hands about shoulder-width apart, letting your arms hang fully extended in front of your thighs.
03
Keeping a slight bend in your elbows, exhale as you slowly raise your arms straight forward until they are parallel with the floor, reaching shoulder height.
04
Inhale as you controlledly lower your arms back down to the starting position, resisting the band's pull to maintain tension throughout the movement.

Tips

Maintain a slight bend in your elbows throughout the entire movement to protect your joints and keep tension on the deltoids.
Focus on initiating the movement from your anterior deltoids, avoiding swinging the band or using momentum from your back or hips.
Keep your core engaged and avoid arching your lower back as you raise the band, ensuring stability and proper form.
Control the eccentric (lowering) phase of the movement to maximize muscle engagement and promote greater strength gains.

Common mistakes

Swinging the weight up using momentum rather than muscle control reduces deltoid activation; instead, perform the lift slowly and deliberately.
Raising the arms too high past shoulder level can lead to shoulder impingement; only lift your arms until they are parallel with the floor.
Arching the lower back indicates core disengagement and can cause strain; brace your core tightly and maintain a neutral spine throughout the exercise.

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Questions

What muscles does Band front raise work?

Band front raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.

Is Band front raise good for beginners?

Band front raise is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band front raise?

You need Band to perform Band front raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band front raise?

Maintain a slight bend in your elbows throughout the entire movement to protect your joints and keep tension on the deltoids. Focus on initiating the movement from your anterior deltoids, avoiding swinging the band or using momentum from your back or hips. Keep your core engaged and avoid arching your lower back as you raise the band, ensuring stability and proper form. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and promote greater strength gains.

What are common mistakes when doing Band front raise?

Swinging the weight up using momentum rather than muscle control reduces deltoid activation; instead, perform the lift slowly and deliberately. Raising the arms too high past shoulder level can lead to shoulder impingement; only lift your arms until they are parallel with the floor. Arching the lower back indicates core disengagement and can cause strain; brace your core tightly and maintain a neutral spine throughout the exercise.