Band lateral raise

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How to do it

De pie sobre la banda, eleva los brazos a los lados hasta la altura del hombro con el codo ligeramente flexionado. La banda da más tensión arriba, donde la mancuerna la pierde.

Muscles worked

Mainly hombros. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Lateral raise
• Front raise
• Bent-over reverse flye
• Face pull
• Cable lateral raise

Add it to your routine

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Frequently asked questions

What muscles does Band lateral raise work?

Band lateral raise mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Band lateral raise should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).

Is Band lateral raise good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.

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