The Resistance Band Front Raise (RB Front Raise) is a simple but powerful shoulder isolation exercise that targets the front part of your deltoids. It’s perfect for home workouts, small spaces, and anyone who wants better shoulder definition without heavy dumbbells or machines.
In this guide, you’ll learn how to do the RB Front Raise step by step, which muscles it works, the most common mistakes to avoid, and how to add it to your shoulder or upper-body workouts.
RB Front Raise Tutorial Video
Watch the full technique breakdown in this video and follow along with your band:
What Is the RB Front Raise?
The RB Front Raise is a variation of the classic front raise performed with a resistance band instead of dumbbells. You lift your arms in front of your body against the band’s tension, focusing on controlled shoulder flexion.
Because the band gets tighter as you lift, the resistance increases towards the top, making it a great option to safely build strength, stability, and muscle in the front delts.
Which Muscles Does the RB Front Raise Work?
The primary muscle worked is the anterior (front) deltoid. Several other muscles help stabilize the movement:
- Front deltoids (main target)
- Upper chest (clavicular head of the pecs)
- Upper trapezius
- Serratus anterior
- Core muscles (stabilisation)
- Forearms and grip (holding the band)
When performed with good form, the RB Front Raise helps you build rounder, more defined shoulders and improves front-shoulder strength for pressing movements.
How to Do the RB Front Raise: Step-by-Step Technique
1. Set up the band
- Place the middle of the resistance band under your feet. Start with feet about hip-width apart.
- Grab one handle (or each end of the band) with your hands in an overhand grip (palms facing your thighs).
- Stand tall with a slight bend in your knees and your core engaged.
2. Find the starting position
- Arms should be straight but not locked at the elbows.
- Hands rest in front of your thighs, shoulders down and back, chest gently lifted.
- Neck relaxed, gaze forward.
3. Lift into the front raise
- Inhale to brace your core.
- On the exhale, raise your hands straight up in front of you, keeping your arms almost straight.
- Stop when your hands reach about shoulder height (no need to go higher).
- Pause for 1 second and squeeze your front delts.
4. Lower with control
- Slowly lower your hands back to the starting position over 2–3 seconds.
- Keep slight tension in the band at the bottom; don’t fully relax.
- Repeat for the desired number of reps.
Think “lift with your shoulders, not your traps”. Keep your ribs down, core tight, and avoid swinging the band with momentum.
Breathing, Tempo & Ideal Reps
- Breathing: Inhale before you lift, exhale as you raise the band, and control your breath as you lower.
- Tempo: 1 second up – 1 second pause at the top – 2–3 seconds down.
- Reps: 10–15 repetitions per set is ideal for muscle growth and control.
- Sets: 2–4 sets, depending on your training level.
- Frequency: 1–2 times per week within your shoulder or push workouts.
Common RB Front Raise Mistakes (and How to Fix Them)
1. Swinging the band with momentum
If you use too much body swing, your hips and lower back do the work instead of your shoulders. Reduce the resistance, stand tall, and move slowly and intentionally.
2. Lifting too high
Raising your arms above shoulder level often just adds stress to your joints without extra muscle benefit. Aim for shoulder height, maybe slightly above at most.
3. Shrugging the shoulders
If your shoulders creep up towards your ears, your traps take over. Focus on keeping your shoulder blades down and back throughout the movement.
4. Using a band that is too heavy
With resistance bands it’s tempting to choose the thickest band, but that often ruins your form. Start with a moderate resistance that lets you control every rep without swinging.
Who Should Use the RB Front Raise?
The RB Front Raise is a great choice if you:
- Train at home and want to build front-shoulder size and definition.
- Prefer joint-friendly resistance instead of heavy free weights.
- Want to add isolation work after compound lifts like presses and push-ups.
If you have a history of shoulder pain, impingement or injuries, talk to a qualified professional before adding front raises, and always keep the movement pain-free and controlled.
RB Front Raise Variations
- Single-arm RB Front Raise: Great for fixing imbalances and improving core stability.
- Alternating RB Front Raise: Lift one arm at a time to keep tension without over-fatiguing.
- Neutral-grip RB Front Raise: Palms facing each other for a slightly joint-friendlier angle.
- High-rep finisher: Use a light band for 20+ reps at the end of a shoulder workout for extra burn.
FAQ: RB Front Raise
How many sets and reps should I do for the RB Front Raise?
For most people, 2–4 sets of 10–15 reps with a controlled tempo works well. Use a band that challenges you without forcing you to swing or cheat.
Is the Resistance Band Front Raise safe for my shoulders?
When done with good posture, controlled range of motion and appropriate resistance, the RB Front Raise is generally shoulder-friendly. Avoid lifting too high or using heavy bands if you feel discomfort, and always stay within a pain-free range.
Can beginners do the RB Front Raise?
Yes. Beginners can start with a light band, fewer sets, and focus on slow, clean reps. Once you control the movement easily, you can gradually increase the resistance or volume.
Should I do the RB Front Raise before or after presses?
Most lifters will benefit from doing the RB Front Raise after compound pressing exercises like push-ups or shoulder presses. This way, your shoulders are primed, and the front raise acts as isolation work to finish the muscle.
What if I only feel the RB Front Raise in my traps and neck?
That usually means you’re shrugging your shoulders or using a band that’s too heavy. Drop the resistance, keep your shoulder blades down and back, and focus on lifting with your front delts, not your neck.
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