Band Front Raise: How To, Form & Muscles Worked

Name: Band Front Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Raise your arms forward against a resistance band to work the shoulder muscles, primarily the anterior deltoids.

Raise your arms forward against a resistance band to work the shoulder muscles, primarily the anterior deltoids.

How to do the Band Front Raise#

Stand with your feet about shoulder-width apart, step on the band, and grip the handles with your palms facing down.
Begin with your arms extended down in front of your thighs and a small bend in the elbows.
Keep your torso stable and lift your hands straight forward to shoulder height in a controlled motion while exhaling.
Hold briefly at the top, then inhale as you lower the band back down under control to the starting position.
Repeat for the desired number of repetitions.

Muscles worked#

Primary: Front delts (Anterior Deltoid)
Secondary: Side delts (Lateral Deltoid), Traps (Trapezius)

Common mistakes#

Using torso momentum to swing the band up.
Raising the arms above shoulder level.
Bending the wrists instead of keeping them neutral.
Overarching the lower back to assist the lift.

Frequently asked questions#

What muscles does the Band Front Raise work?

The Band Front Raise primarily works the front delts. The side delts, traps assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the side delts, traps, lighten the load and slow the lowering phase.

What equipment do I need for the Band Front Raise?

The Band Front Raise needs the following: Resistance band. Nothing beyond that is required to run the movement as described above.

Is the Band Front Raise suitable for beginners?

Yes. The Band Front Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Band Front Raise?

Arnold Press, Kettlebell Arnold Press, Dumbbell Around the World all train the same primary muscles as the Band Front Raise. Pick whichever one matches the equipment in front of you.

How to do the Band Front Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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