Front Raise (Band)

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Level

beginner

Force

push

Mechanic

isolation

Equipment

Category

Primary Muscles

Secondary Muscles

An isolation exercise that targets the anterior shoulder muscles using a resistance band, ideal for shoulder development and mobility.

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, palms facing inward.
Raise both arms straight up in front of you to shoulder height.
Keep a slight bend in your elbows throughout the movement.
Squeeze your shoulders at the top of the movement.
Lower the band back to your sides in a controlled manner.
Repeat for the desired number of repetitions.

Tips

Keep your core engaged and avoid arching your lower back.
Move slowly and deliberately, avoiding momentum.
Keep your wrists straight and elbows slightly bent throughout.
This exercise targets the anterior (front) deltoids effectively.
Avoid raising your arms higher than shoulder height to reduce shoulder strain.

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

Exercises that target the same muscles with the same force and mechanic.

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Car Drivers

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