Resistance Band Lateral Hit

Muscles worked

Setup

1. Secure one end of a resistance band to a power rack at approximately ankle or shin height.
2. Stand sideways to the anchor point with your feet shoulder-width apart and a slight bend in your knees.
3. Reach across your body with the hand furthest from the rack and grasp the band with a neutral grip.
4. Step away from the rack until there is slight tension in the band even at the starting position.

How to do it

1. Exhale and raise your arm out to the side in a wide arc until it is parallel to the floor.
2. Maintain a slight, fixed bend in your elbow and keep your palm facing down at the top of the movement.
3. Inhale as you slowly lower the band back to the starting position, resisting the pull of the band.
4. Complete all reps on one side before switching to the other.

Form checklist

• Keep your torso upright and avoid leaning or using momentum to lift the band.
• Ensure your shoulder stays down and back; do not let your trap shrug up toward your ear.
• Lead the movement with your elbow and the back of your hand.
• Stop the movement when your arm reaches shoulder height to keep tension on the deltoid.

Pro tips

• Lean slightly away from the power rack and hold onto the upright with your non-working hand to increase the range of motion and tension at the bottom.
• Focus on 'pushing' the band toward the walls rather than just lifting it up to better engage the lateral head of the deltoid.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction.
• Increase the distance from the anchor point to heighten the resistance throughout the arc.

Frequently asked

What muscles does the resistance band lateral hit work?

The resistance band lateral hit primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the resistance band lateral hit?

The resistance band lateral hit uses resistance band.

Is the resistance band lateral hit good for beginners?

Yes. The resistance band lateral hit is a beginner-friendly movement and a strong foundation to build on.

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• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques