Exercise guide
Band Seated Lateral Raise
- Intermediate
- Isolation
- Rep-based
- Shoulders
The Band Seated Lateral Raise provides constant tension to the lateral deltoids, while the seated position eliminates lower-body momentum for superior muscle isolation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on a flat bench with your feet firmly planted on the floor.
- Secure a long resistance band under the bench or under your mid-foot.
- Grasp the band handles or ends with a neutral grip, palms facing your sides.
- Sit upright with a proud chest and a very slight forward lean from the hips.
How to do it
- Exhale as you raise your arms out to the sides in a wide arc until they reach shoulder height.
- Lead the movement with your elbows, keeping a slight, fixed bend in the joints.
- Pause briefly at the top to emphasize the peak contraction in the side delts.
- Inhale as you slowly lower your arms back to the starting position, resisting the band's pull with a 2-3 second tempo.
Form checklist
- Keep your shoulder blades depressed to avoid shrugging the weight up with your traps.
- Maintain a consistent, slight elbow bend throughout the entire set.
- Keep your wrists straight and firm as you lift.
- Ensure your torso remains stationary without rocking back and forth for momentum.
Pro tips
- Focus on pushing the band 'out' toward the side walls rather than just 'up' to maximize lateral delt engagement.
- At the top of the movement, slightly tilt your hands so your pinkies are higher than your thumbs to better target the side head.
Make it harder
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
- Perform a 2-second isometric hold at the top of every repetition.
Frequently asked
- What muscles does the band seated lateral raise work?
- The band seated lateral raise primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the band seated lateral raise?
- The band seated lateral raise uses resistance band.
- Is the band seated lateral raise good for beginners?
- The band seated lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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