Band Single Arm Lateral Raise
A unilateral band lateral raise that builds the side delts one arm at a time — fixes side-to-side imbalances.
- Works
- Shoulders
- Equipment
- Band
How to
- 1Stand on one end of a band with your right foot, holding the other handle in your right hand at your thigh.
- 2Plant your feet shoulder-width apart, keeping a slight bend in your working elbow throughout.
- 3Lift your right arm straight out to the side until your hand reaches shoulder height.
- 4Pause briefly at the top, feeling the side delt squeeze under the band's peak tension.
- 5Lower your arm back down with control over a 2 to 3 second eccentric, fighting the band the whole way.
- 6Complete 10 to 12 reps per arm, switching sides once the working delt is fully fatigued.
Common mistakes
- Leaning the torso to the opposite side to swing the arm up — momentum cheats the side delt.
- Letting the working elbow lock straight, which shifts load to the wrists and forearms.
- Raising the arm above shoulder height, where the traps take over from the side delts.
- Using a band tension that's too heavy and breaking form rather than dropping to clean reps.