The Resistance Band Lateral Raise (RB Lateral Raise) is one of the most effective exercises for building round, defined shoulders without heavy dumbbells or machines. It targets the side (lateral) delts, helping you create that wide-shoulder look that makes your waist appear smaller.
In this guide, you’ll learn how to do the RB Lateral Raise step by step, which muscles it works, how many sets and reps to use, and the most common form mistakes that can irritate your shoulders.
RB Lateral Raise Tutorial Video
Watch the full movement breakdown and follow along with your band:
What Is the RB Lateral Raise?
The RB Lateral Raise is a lateral (side) shoulder raise performed with a resistance band. Standing on the band, you lift your arms out to the sides until they reach about shoulder height, keeping a slight bend in your elbows.
Because the band gets tighter as you raise your arms, the resistance increases at the top of the movement, making it especially effective for fully challenging your side delts through the hardest part of the range of motion.
Which Muscles Does the RB Lateral Raise Work?
The RB Lateral Raise primarily targets the side deltoids, but several other muscles assist and stabilise:
- Lateral (side) deltoids – main target
- Anterior deltoids (front delts)
- Posterior deltoids (rear delts)
- Upper trapezius
- Supraspinatus (rotator cuff)
- Core and obliques (stability)
When done correctly, RB Lateral Raises help you build rounder, broader shoulders and improve shoulder stability for pressing and overhead movements.
How to Do the RB Lateral Raise: Step-by-Step
1. Set up the band
- Place the middle of the resistance band under your feet. Start with feet about hip-width apart.
- Hold the ends/handles of the band with your arms down by your sides and a neutral or slight pronated grip (palms facing in or slightly forward).
- Stand tall with a soft bend in your knees, chest gently lifted, and core engaged.
2. Find your starting position
- Arms hang down by your sides with a slight bend in the elbows.
- Shoulders are down and away from your ears, not shrugged.
- There should already be light tension in the band at the bottom.
3. Raise the band to the sides
- Inhale to brace your core.
- As you exhale, lift your arms out to the sides, leading with your elbows rather than your hands.
- Keep your elbows slightly bent and wrists neutral (don’t let them bend excessively).
- Raise until your hands reach about shoulder height or slightly below; you don’t need to go higher.
- Pause for 1 second and squeeze your side delts.
4. Lower with control
- Slowly lower your arms back to the starting position over 2–3 seconds.
- Keep a bit of tension in the band at the bottom so the muscles stay engaged.
- Repeat for the desired number of repetitions.
Imagine you’re pouring water out of a jug at the top of the rep — a tiny inward tilt of the thumbs can help your side delts work harder while protecting your shoulders.
Breathing, Tempo & Ideal Reps
- Breathing: Inhale before you lift, exhale as you raise the band, then breathe steadily as you lower.
- Tempo: 1 second up – 1 second hold at the top – 2–3 seconds down.
- Reps: 10–20 reps per set is ideal for side delt growth and control.
- Sets: Aim for 3–4 sets, depending on your training level.
- Frequency: 1–3 times per week as part of your shoulder or push workouts.
Common RB Lateral Raise Mistakes (and How to Fix Them)
1. Shrugging the shoulders
If your shoulders creep up towards your ears, your traps take over and your side delts do less work. Focus on keeping your shoulder blades down and back throughout the movement.
2. Swinging with momentum
Using your hips and lower back to throw the band up reduces tension on the shoulders and increases injury risk. Use a band that allows you to lift smoothly and slowly without swinging.
3. Lifting too high
Raising your arms above shoulder level often just adds stress to the neck and shoulder joint. Aim to stop at or slightly below shoulder height for most reps.
4. Turning it into a front raise
If your hands drift in front of your body, the front delts take over. Keep your arms slightly in front of the torso but moving mostly to the side, not straight out in front.
5. Using a band that’s too heavy
Lateral raises are not a heavy exercise. If you can’t control the top or your form breaks down, drop to a lighter band and master the movement first.
Who Should Use the RB Lateral Raise?
The RB Lateral Raise is especially useful if you:
- Want to build wider, rounder shoulders for a better silhouette.
- Train at home and need a space-saving shoulder exercise.
- Prefer a more joint-friendly alternative to heavy dumbbell lateral raises.
If you have a history of shoulder pain or impingement, start with a light band, a smaller range of motion, and keep the movement pain-free and controlled. When in doubt, consult a qualified professional.
RB Lateral Raise Variations
- Single-arm RB Lateral Raise: Great for fixing imbalances and improving core stability.
- Seated RB Lateral Raise: Reduces body momentum and makes it easier to keep good posture.
- Lean-away RB Lateral Raise: Leaning slightly away from the anchor/foot can increase tension at the top.
- High-rep finisher: Use a lighter band for 15–25 reps at the end of your shoulder session for a strong side delt pump.
FAQ: RB Lateral Raise
How many sets and reps should I do for the RB Lateral Raise?
For most people, 3–4 sets of 10–20 reps works very well. Lateral raises respond best to moderate to high reps with strict form and constant tension.
Is the Resistance Band Lateral Raise good for building side delts?
Yes. The RB Lateral Raise directly targets the lateral deltoids, which are responsible for shoulder width. When performed consistently and combined with enough overall training volume and protein, it can significantly improve side delt size and shape.
Can beginners do the RB Lateral Raise?
Absolutely. Beginners can start with a light band, focus on smooth, controlled reps, and keep the range of motion pain-free. Starting with 2–3 sets is a good idea before increasing volume.
Where should I place the RB Lateral Raise in my workout?
Most lifters benefit from doing RB Lateral Raises after compound pressing exercises like shoulder presses or push-ups. You can also use them as part of a dedicated shoulder or push session, or as an accessory movement on upper-body days.
What if I feel the RB Lateral Raise more in my neck than my shoulders?
Feeling the exercise in your neck usually means you’re shrugging your shoulders or using a band that’s too heavy. Focus on keeping your shoulders down and relaxed, choose a lighter band, and think about lifting with your side delts instead of your traps.
Similar Exercises You Might Like
Keep building strong, healthy shoulders and upper body with these movements:
