Also known as: resistance band shoulder raise, standing band raise, anterior deltoid band raise, single-arm band raise

What is Band Front Raise?

The Band Front Raise is an easy resistance-band shoulder exercise that lifts the arm straight forward to target the anterior deltoid and upper traps. It emphasizes shoulder flexion, scapular stability and controlled tempo, making it ideal for beginners improving shoulder strength and mobility.

How to Do Band Front Raise

  1. Set stance: Stand feet shoulder-width, loop a light resistance band under your working foot, hold the handle with a neutral wrist and take out all slack so arm starts at hip height.
  2. Engage lats: Engage lats and brace your core; keep the shoulder depressed (don’t shrug), maintain a slight elbow bend and avoid overarching the lower back.
  3. Lift forward: Exhale and lift the band forward with a controlled motion, leading with the elbow until the arm is parallel to the floor; avoid swinging the torso.
  4. Pause at top: Pause at the top for one to two seconds with the arm parallel to the ground, keep scapula stable and maintain neutral wrist alignment.
  5. Lower slowly: Inhale and lower slowly with control to the starting hip height, resisting band recoil; reset form between reps and stop if you feel pain.

Muscle Groups

Shoulders

Description

Stand with feet shoulder width apart, secure a light band underneath the foot of your working arm.
Extend your arm straight out in front of you, take any slack out of the band, so that your starting position is about hip height.

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

Pause at the top, your arm parallel to the ground, wrist in line with the shoulder.

Lower slowly with control. Repeat for repetitions.
Movement Group: Mobility
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Front Raise?

This exercise strengthens the anterior deltoid, improves shoulder flexion and scapular control, and increases muscular endurance with low joint stress. It's good for beginners, rehab, and adding targeted shoulder work without heavy loading or complex equipment.

What common mistakes should I avoid?

Avoid using momentum, shrugging the shoulder, using overly heavy bands, and lifting past parallel. Also watch wrist position and prevent torso leaning—these errors reduce deltoid engagement and increase risk of impingement or compensatory movement.

How can I progress or regress this exercise?

To progress, use a stronger band, add tempo slow eccentrics, or perform double-arm sets and seated dumbbell front raises. To regress, use a lighter band, reduce range of motion, perform two-handed raises, or do isometric holds against a wall.