# Resistance Band Lateral Raise to Shoulder Press

A two-part band shoulder exercise: a lateral raise to shoulder height, then an overhead press from that position. Trains the lateral and front delts, with the triceps finishing each press.

- Intermediate · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/lateral-raise-to-shoulder-press-resistance-band-cable/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/

## Muscles worked

- Side delts: 9/10
- Front delts: 8/10
- Triceps: 5/10
- Traps: 5/10
- Rotator Cuff: 4/10
- Serratus anterior: 4/10
- Upper chest: 3/10

## How to do the Resistance Band Lateral Raise to Shoulder Press

1. Stand on the band's middle, feet hip-width apart, handles at your sides.
2. Raise your arms out to the sides until they reach shoulder height.
3. Turn your palms forward and press the handles straight overhead.
4. Lower to shoulder height, then slowly lower your arms to your sides.

### Full technique — 6 steps

1. Stand on the middle of the band with feet about hip width and handles at your sides.
2. Set a tall torso with a slight bend in your elbows and palms facing inward.
3. Raise both arms out to the sides, keeping your wrists below your elbows as band tension increases.
4. Lift until your upper arms reach roughly shoulder height, then turn your palms forward.
5. Bend your elbows so your forearms point up, then press the handles overhead until your arms are fully extended.
6. Lower the handles back to shoulder height, then lower your arms out to the sides and back to your thighs.

## Common mistakes

- Shrugging into the top
- Swinging the torso for momentum
- Lifting well above shoulder height
- Stopping short of full overhead extension
- Overarching the lower back

## Form cues

- Stop at shoulder height
- Keep wrists below elbows
- Press straight overhead
- Keep ribs down
- Press without shrugging

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 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**: [Alternating Standing Arnold Press](https://seto.fit/exercises/alternating-standing-arnold-press/), [Standing Arnold Press](https://seto.fit/exercises/standing-arnold-press/)
- **Kettlebell**: [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/), [Tall Kneeling Kettlebell Press](https://seto.fit/exercises/tall-kneeling-kettlebell-press/)
- **Barbell**: [Unsupported Seated Barbell Overhead Press](https://seto.fit/exercises/unsupported-seated-barbell-overhead-press/), [Wide Grip Barbell Overhead Press](https://seto.fit/exercises/wide-grip-barbell-overhead-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/)

## 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: [Resistance Band Arnold Press](https://seto.fit/exercises/resistance-band-arnold-press/) — Beginner
- Easier: [Alternating Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-dumbbell-shoulder-press/) — Beginner
- **This exercise: Resistance Band Lateral Raise to Shoulder Press — Intermediate**
- Harder: [Alternating Kettlebell Press](https://seto.fit/exercises/alternating-kettlebell-press/) — Intermediate
- Harder: [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/) — Advanced

## Quick answers

### What muscles does the Resistance Band Lateral Raise to Shoulder Press work?

Primary: Side delts 9/10, Front delts 8/10. Also works: Triceps 5/10, Traps 5/10, Upper chest 3/10, Rotator Cuff 4/10.

### When should I do the Resistance Band Lateral Raise to Shoulder Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Lateral Raise to Shoulder Press?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Lateral Raise to Shoulder Press?

Dumbbells: Alternating Standing Arnold Press, Standing Arnold Press. Kettlebell: Half Kneeling Kettlebell Press, Tall Kneeling Kettlebell Press. Barbell: Unsupported Seated Barbell Overhead Press, Wide Grip Barbell Overhead Press. Weight plates: Plate Overhead Press.

### What is an easier version of the Resistance Band Lateral Raise to Shoulder Press?

Alternating Dumbbell Shoulder Press (Beginner), Resistance Band Arnold Press (Beginner).

### What is a harder version of the Resistance Band Lateral Raise to Shoulder Press?

Alternating Kettlebell Press (Intermediate), Behind the Neck Barbell Push Press (Advanced).

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

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