Band Front Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart, stepping firmly on the center of the resistance band.
2. Grasp the handles or ends of the band with an overhand grip (palms facing your thighs).
3. Stand tall with your chest up, shoulders back, and a slight bend in your knees.

How to do it

1. Exhale as you lift your arms straight out in front of you until they are parallel to the floor.
2. Maintain a slight, fixed bend in the elbows to protect the joints and keep tension on the muscles.
3. Inhale as you slowly lower the band back to the starting position, resisting the pull of the band.
4. Follow a controlled tempo, such as 2 seconds up and 2 seconds down, avoiding any swinging or momentum.

Form checklist

• Keep your core tight and glutes engaged to prevent your lower back from arching.
• Ensure your shoulders stay down and away from your ears; do not shrug during the lift.
• Stop the movement at shoulder height to keep the tension on the deltoids rather than the traps.
• Keep your wrists neutral and firm throughout the entire range of motion.

Pro tips

• Focus on 'pushing' the band toward the wall in front of you rather than just lifting it up to maximize serratus anterior and deltoid engagement.
• Pause for one second at the peak of the movement to emphasize the mind-muscle connection with the anterior deltoid.

Make it harder

• Perform the exercise with a 3-5 second eccentric (lowering) phase to increase time under tension.
• Hold the band with a neutral grip (palms facing each other) to shift more emphasis onto the clavicular head of the pectoralis major.

Frequently asked

What muscles does the band front raise work?

The band front raise primarily targets the deltoids, and also works the biceps and trapezius as secondary muscles.

What equipment do you need for the band front raise?

The band front raise uses resistance band.

Is the band front raise good for beginners?

Yes. The band front raise is a beginner-friendly movement and a strong foundation to build on.

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