# Resistance Band Front Raise

A standing shoulder isolation exercise with a resistance band under both feet, raising both straight arms forward to shoulder height. It targets the front delts, and the band pulls hardest near the top.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/front-raise-resistance-bands/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-front-raise/

## Muscles worked

- Front delts: 9/10
- Side delts: 5/10
- Upper chest: 4/10
- Serratus anterior: 4/10
- Traps: 4/10

## How to do the Resistance Band Front Raise

1. Stand on the band's middle, feet hip-width apart, handles in front of your thighs.
2. Hold the handles with an overhand grip, arms hanging straight down.
3. Raise the handles forward until your arms are parallel to the floor.
4. Slowly lower the handles back to the starting position.

### Full technique — 6 steps

1. Stand on the middle of the band with feet about hip width and handles in front of your thighs.
2. Take an overhand grip on both handles with your arms hanging straight down.
3. Set your ribs down and keep your torso still before starting the raise.
4. Raise both arms straight in front of you until the handles reach about shoulder height.
5. Stop when your arms are roughly parallel to the floor without leaning back or shrugging.
6. Lower the handles along the same path until they return in front of your thighs.

## Common mistakes

- Leaning back to start reps
- Raising far above shoulder height
- Shrugging shoulders during the raise
- Bending elbows into a curl
- Letting the band pull the arms down

## Form cues

- Raise straight in front
- Stop at shoulder height
- Keep ribs down
- No torso swing
- Don't shrug up

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Seated Dumbbell Front Raise](https://seto.fit/exercises/seated-dumbbell-front-raise/), [Dumbbell Overhead Front Raise](https://seto.fit/exercises/dumbbell-overhead-front-raise/)
- **Barbell**: [Chest Supported Barbell Front Raise](https://seto.fit/exercises/chest-supported-barbell-front-raise/), [Barbell Front Raise](https://seto.fit/exercises/barbell-front-raise/)
- **Kettlebell**: [Kettlebell Front Raise](https://seto.fit/exercises/kettlebell-front-raise/)
- **Weight plates**: [Plate Steering Wheel](https://seto.fit/exercises/plate-steering-wheel/), [Plate Front Raise](https://seto.fit/exercises/plate-front-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Alternating Dumbbell Front Raise](https://seto.fit/exercises/seated-alternating-dumbbell-front-raise/) — Beginner
- **This exercise: Resistance Band Front Raise — Beginner**
- Harder: [Dumbbell Lateral to Front Raise](https://seto.fit/exercises/dumbbell-lateral-to-front-raise/) — Beginner
- Harder: [Barbell Overhead Front Raise](https://seto.fit/exercises/barbell-overhead-front-raise/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Front Raise work?

Primary: Front delts 9/10. Also works: Side delts 5/10, Upper chest 4/10, Serratus anterior 4/10, Traps 4/10.

### When should I do the Resistance Band Front Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Resistance Band Front Raise?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Front Raise?

Dumbbells: Seated Dumbbell Front Raise, Dumbbell Overhead Front Raise. Barbell: Chest Supported Barbell Front Raise, Barbell Front Raise. Kettlebell: Kettlebell Front Raise. Weight plates: Plate Steering Wheel, Plate Front Raise.

### What is an easier version of the Resistance Band Front Raise?

Seated Alternating Dumbbell Front Raise (Beginner).

### What is a harder version of the Resistance Band Front Raise?

Dumbbell Lateral to Front Raise (Beginner), Barbell Overhead Front Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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