How to do the Resistance Band Lateral Raise to Shoulder Press
- Stand on the band's middle, feet hip-width apart, handles at your sides.
- Raise your arms out to the sides until they reach shoulder height.
- Turn your palms forward and press the handles straight overhead.
- Lower to shoulder height, then slowly lower your arms to your sides.
Full technique — 6 steps
- Stand on the middle of the band with feet about hip width and handles at your sides.
- Set a tall torso with a slight bend in your elbows and palms facing inward.
- Raise both arms out to the sides, keeping your wrists below your elbows as band tension increases.
- Lift until your upper arms reach roughly shoulder height, then turn your palms forward.
- Bend your elbows so your forearms point up, then press the handles overhead until your arms are fully extended.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Alternating Standing Arnold Press Harder
- Standing Arnold Press Harder
Kettlebell
- Half Kneeling Kettlebell Press Harder
- Tall Kneeling Kettlebell Press Harder
Barbell
Weight plates
- Plate Overhead Press Easier
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
- Easier Alternating Dumbbell Shoulder Press
- This exercise Resistance Band Lateral Raise to Shoulder Press
- Harder Alternating Kettlebell Press
- Harder Behind the Neck Barbell Push Press
Too hard for now? Start with the Alternating Dumbbell Shoulder Press.
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).
