What muscles does the Band Bent-Over Rear Lateral Raise work?

This exercise primarily targets the rear deltoids in the shoulders, while also engaging the upper back muscles such as the rhomboids and trapezius. It helps improve shoulder stability and upper body strength.

What equipment do I need for the Band Bent-Over Rear Lateral Raise?

You’ll need a resistance band, ideally a light to medium tension band for better form. If you don’t have a band, light dumbbells or even water bottles can be used as alternatives.

Is the Band Bent-Over Rear Lateral Raise suitable for beginners?

Yes, it’s beginner-friendly when performed with correct technique and a lighter resistance band. Start with controlled movements and focus on proper posture to avoid strain.

What are common mistakes to avoid during this exercise?

Avoid rounding your back, jerking the band, or raising your arms too high. Keep a slight bend in the elbows, engage your core, and lift slowly to maintain control.

How many sets and reps should I do for the Band Bent-Over Rear Lateral Raise?

For general strength, aim for 3 sets of 10–15 reps. Adjust the resistance band tension to ensure you can maintain good form for all repetitions.

What safety tips should I follow when performing this move?

Keep your spine neutral and hinge at the hips without rounding your lower back. Make sure the band is securely anchored under your feet to prevent snapping.

Are there variations of the Band Bent-Over Rear Lateral Raise?

Yes, you can perform the movement seated for more stability, or use a single arm to focus on unilateral strength. You can also swap in dumbbells for added variety.

Band Bent-Over Rear Lateral Raise

Target Muscles

Primary:

Shoulders

Secondary:

Upper Back

Equipment Required

Bands

Exercise Type

Weight & Reps

How To Do

Stand with feet shoulder-width apart, a resistance band under your feet, and hinge forward at the hips with a straight back. With a slight bend in your elbows, lift your arms out to the sides until they reach shoulder height, squeezing your shoulder blades together. Lower your arms slowly and repeat, keeping your torso stable throughout the movement.

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart and a resistance band secured under both feet. Hold the ends of the band in each hand.
Bend at the hips to bring your torso forward, keeping your back straight and your knees slightly bent. Your torso should be nearly parallel to the ground.
Let your arms hang straight down toward the floor, with a slight bend in your elbows. This is your starting position.
Exhale and raise your arms out to the sides until they are in line with your shoulders, forming a 'T' shape. Focus on squeezing your shoulder blades together at the top of the movement.
Pause briefly at the top of the movement to maximize muscle engagement.
Inhale and slowly lower your arms back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.

Explore more shoulders exercises or bands exercises in our exercise library.

Alternative Exercises

Band Rear Delt Row

Shoulders

Bands

Standing Lateral Raise (with band)

Shoulders

Bands

Dumbbell Rear Lateral Raise

Shoulders

Dumbbell

Dumbbell Rear Delt Raise

Shoulders

Dumbbell

Frequently Asked Questions

What muscles does the Band Bent-Over Rear Lateral Raise work?: This exercise primarily targets the rear deltoids in the shoulders, while also engaging the upper back muscles such as the rhomboids and trapezius. It helps improve shoulder stability and upper body strength.
What equipment do I need for the Band Bent-Over Rear Lateral Raise?: You’ll need a resistance band, ideally a light to medium tension band for better form. If you don’t have a band, light dumbbells or even water bottles can be used as alternatives.
Is the Band Bent-Over Rear Lateral Raise suitable for beginners?: Yes, it’s beginner-friendly when performed with correct technique and a lighter resistance band. Start with controlled movements and focus on proper posture to avoid strain.
What are common mistakes to avoid during this exercise?: Avoid rounding your back, jerking the band, or raising your arms too high. Keep a slight bend in the elbows, engage your core, and lift slowly to maintain control.
How many sets and reps should I do for the Band Bent-Over Rear Lateral Raise?: For general strength, aim for 3 sets of 10–15 reps. Adjust the resistance band tension to ensure you can maintain good form for all repetitions.
What safety tips should I follow when performing this move?: Keep your spine neutral and hinge at the hips without rounding your lower back. Make sure the band is securely anchored under your feet to prevent snapping.
Are there variations of the Band Bent-Over Rear Lateral Raise?: Yes, you can perform the movement seated for more stability, or use a single arm to focus on unilateral strength. You can also swap in dumbbells for added variety.