Band bent-over rear lateral raise
Expert Advice
Focus on using your rear deltoids to lift the band and avoid using momentum to swing the band up.
How-to-do Steps
- Stand with your feet shoulder-width apart, stepping on the middle of the band.
- Bend forward at the waist with a slight bend in your knees, back flat.
- Grasp the ends of the band with palms facing each other.
- Lift your arms straight out to the sides, keeping a slight bend in the elbows.
- Pause at the top, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Band bent-over rear lateral raise primarily targets the Shoulders, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Secondary
Traps25%
Chest15%
Abs10%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band bent-over rear lateral raise work?
Band bent-over rear lateral raise primarily targets the Shoulders. Secondary muscles involved include Traps, Chest, Abs. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band bent-over rear lateral raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band bent-over rear lateral raise suitable for beginners?
Yes, Band bent-over rear lateral raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
