One Arm Band Lateral Raise

Pro Tip

If you have the flexibility to do so, raise your arm several inches above shoulder-level. The band can be wrapped around any stable object if a power rack or pole is not available.

How To

  1. Wrap a band around the lowest portion of a power rack or pole.
  2. Stand upright with one arm on your hip and the other fully extended by your side. Grip one end of the band with your palm facing inward.
  3. Exhale and raise your arm up to your side, keeping it in line with the side of your body while maintaining the position of your torso.
  4. Continue raising your arm until it is at least parallel to the ground.
  5. Inhale and bring your arm back in towards your body, keeping it straight and returning to the starting position.
  6. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Side Shoulder

Outer portion of your shoulder.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Obliques

Outer sides of your abdomen.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

One Arm Band Lateral Raise

Alternatives

Exercises that target the same primary muscle groups with different equipment

Seated Lateral Raise
Cable Lateral Raise
Lateral Raise Machine
Wide Grip Barbell Upright Row
Dumbbell Iron Cross
Lateral Raise
Cable Seated Rear Lateral Raise
Seated Rear Lateral Raise
Cable Upright Row
EZ Bar Upright Row
One Arm Cable Lateral Raise