In this lesson, you will learn how to do side lateral raises with a Thera-Band. The side lateral raise targets the outer shoulder muscles and can also be performed with dumbbells or on a side lateral raise machine. The advantages of Thera-Bands are that they are portable and that the resistance increases the higher you lift your hands. Find more Thera-Band exercises at Track & Field Main. For exercises with weights, visit Weight Training Main.
Description: Thera-Band Side Lateral Raise
- Starting position:
Stand with your feet on the middle of the band, making sure each side is of equal length. Keep your feet at shoulder width. Maintain an upright posture and look straight ahead throughout the exercise. Performing the exercise in front of a mirror is recommended. - Grip:
Using a Thera-Band with handles is usually more comfortable, but you can also use a band without grips. Hold the handles with your palms facing your thighs and slightly bend your arms. Your elbows should remain stationary during the entire exercise. - Movement:
Raise your arms sideways while exhaling. Avoid arching your back or elevating your shoulders. Keep your core tight. Stop at shoulder or head height. Do not lift your arms overhead. Stop immediately if your shoulders hurt. - Return:
Slowly lower your arms back to the starting position while inhaling through your nose. The lowering motion should be slightly slower than the lifting motion.
Trainer Advice: Thera-Band Side Lateral Raise
- Warm up before starting.
- Stretch between sets and exercises.
- Perform 3 sets of 10 to 20 repetitions.
- To increase difficulty, use a different resistance band color, widen your stance, or combine two Thera-Bands.
Related Topics
- Dumbbell Side Lateral Raise
- Medicine Ball Exercises
- Shoulder Stretch
- Weight Training
- Stretching
- Plyometrics
- Eccentric Bodyweight Exercises
- Martial Arts
- Yoga
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