What is Band X Raise?

Band X Raise is an easy shoulder mobility exercise using a light resistance band to target the deltoids and surrounding shoulder muscles. It trains controlled shoulder flexion and scapular depression to improve posture, range of motion, and shoulder stability.

How to Do Band X Raise

  1. Set up band: Stand in a wide stance and place a light band under the foot opposite your working arm; hold band beside the hip and remove slack to hip height.
  2. Assume start position: Keep the arm straight, wrist neutral and shoulder depressed; hinge slightly at the hips so the band sits at hip height before lifting.
  3. Engage lat and lift: Initiate the movement from the lat, not the neck; raise the arm in line with the opposite leg until the arm and leg form a straight line.
  4. Pause and control: Hold the top briefly while keeping the shoulder depressed and wrist aligned with the shoulder to avoid shrugging or wrist extension.
  5. Lower slowly: Return to the start with slow, controlled motion matching the ascent tempo; breathe out on the lift and inhale as you lower.

Muscle Groups

Shoulders

Description

Stand with a wide stance, secure a light band underneath the foot opposite to your working arm. Extend your arm in front of you, your hand starts in front of the same side hip. Take any slack out of the band, so that it is about hip height to start.

Keeping the arm straight, wrist neutral. Engage your lat and flex your shoulder to raise the band in line with the opposite leg.
Keep your shoulder depressed, don't allow it to shrug upward.

Pause at the top, with your arm forming a straight line with the opposite leg.
Wrist in line with the shoulder.

Lower slowly with control. Repeat for repetitions.

Movement Group

Mobility

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band X Raise?

Band X Raise improves shoulder mobility, deltoid activation, and scapular stability. It enhances posture and movement control with low load, making it suitable for warm-ups, rehabilitation, and beginners aiming to build shoulder stability before heavier pressing or overhead work.

What common mistakes should I avoid with the Band X Raise?

Common mistakes include shrugging the shoulder, bending the elbow, using too-tight band tension, and rushing reps. Keep the shoulder depressed, arm straight, wrist neutral, and perform controlled reps to avoid neck or upper-trap compensation and preserve shoulder mechanics.

How can I progress or regress the Band X Raise?

Progress by increasing band resistance, adding slow tempo or holds, or raising reps. Regress with a lighter band, reduced range of motion, slower tempo, or perform seated/lying variations to remove balance demands while preserving shoulder control.