Band Single-Arm Lateral Raise
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts
- Equipment
- Resistance band
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the side delts, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Band Single-Arm Lateral Raise work?
- The Band Single-Arm Lateral Raise mainly works the side delts.
- What equipment do you need for the Band Single-Arm Lateral Raise?
- A resistance band.
- How many sets and reps of the Band Single-Arm Lateral Raise?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Band Single-Arm Lateral Raise?
- Barbell Behind-the-Neck Press, Barbell Upright Row, Cable Upright Row and Dumbbell 6-Way Shoulder Raise work the same main muscle.
Program it for your clients
Coaches add the Band Single-Arm Lateral Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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