Diagonal Raise (Band)

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Level

intermediate

Force

push

Mechanic

isolation

Equipment

Category

Primary Muscles

Secondary Muscles

traps rotator cuff

An isolation exercise that targets the shoulders through a diagonal raising motion using a resistance band, engaging the rotator cuff muscles.

Instructions

Stand on a resistance band with feet shoulder-width apart.
Hold one end of the band in each hand with arms at your sides.
Begin with the band at an angle across your body, like an X.
Raise the band diagonally upward and outward, following a diagonal line to shoulder height.
Keep a slight bend in your elbows throughout the movement.
Squeeze your shoulder muscles at the top of the movement.
Lower the band back to the starting position in a controlled manner.

Tips

The diagonal motion recruits multiple shoulder heads and rotator cuff muscles.
Maintain a stable core and avoid using momentum.
Control the lowering phase to maximize muscle engagement.
This exercise is excellent for shoulder mobility and stability.
Perform repetitions on both sides equally for balanced shoulder development.

Recommended starting values

Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.

Goal	Sets	Reps
Goal	Sets	Reps	Gain strength	3	9 reps
Build muscle	3	13 reps
Build endurance	3	16 reps

Alternatives

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Car Drivers

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Front Dumbbell Raise

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Front Raise (Cable)

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Front Raise (Dumbbell)

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Front Raise (Sled)

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