Resistance Band Front Raise — how to, muscles worked, alternatives

How to do the Resistance Band Front Raise

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

Full technique — 6 steps

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

Substitutes by equipment

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

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 Beginner
This exercise Resistance Band Front Raise Beginner
Harder Dumbbell Lateral to Front Raise Beginner
Harder Barbell Overhead Front Raise Intermediate

Too hard for now? Start with the Seated Alternating Dumbbell Front Raise.

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.