Lateral Raise Using Resistance Bands
Differentiation: Mechanics
This variation of a Lateral Raise is unique. Here is how: you use a double-handled resistance band. The center of the band is anchored under your feet | instead of dumbbells. The bands are anchored by your feet. As you pull the bands farther and make them thinner and longer,| the amount of resistance your middle deltoids feel increases. Maximizing resistance adds to the strength and definition of your middle deltoids.
Starting Position
To get into starting position, do this...
1) Obtain elastic exercise bands (the kind with handles).
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Grasp a handle of the exercise band in each hand.
4) Place your feet in the center of the exercise band. Make sure the band is equal on both your left and right side.
5) Bring your feet close together (1-2 inches apart).
6) Your hands should be at your sides (palms facing your hips) and there should be tension on the band.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the handles to your sides...
3) ...until the handles reach just over shoulder level.
4) This is the ending position.
5) Pause for a count of one second at the top.
6) Inhale as you lower the handles back down using a controlled movement to the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows slightly bent and your back flat when you lift the handles to your sides.
Keep your body from swaying with the weight.
Be sure to always keep your elbows higher than your hands, which will keep tension on the middle delts and provide the most benefit.
Gear Advice
To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts | $9.84 |
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Tip
Most gyms have varying degrees of resistance. Choose a band suitable for your level. Focus on leading slightly with your elbows - in this manner the wrists should be tilted slightly forward to emphasis the entire shoulder area. When you lift the handles to your sides, you should feel the contraction in your shoulders.