What is Band Front Raise?
What is Band Front Raise? The Band Front Raise is an easy calisthenics exercise that isolates the anterior deltoid and shoulder complex by lifting a resistance band straight in front of the body, improving shoulder control and mobility for beginners.
How to Do Band Front Raise
- Set band position: Stand feet shoulder-width, place the band under the working foot, hold the band with a neutral wrist and take out all slack at hip height.
- Stand tall: Brace your core, pull shoulders down and back, keep a neutral spine and gaze forward to prevent shrugging or leaning during the lift.
- Prep your arm: Extend the working arm straight with a slight elbow bend if needed, wrist neutral, thumb up or facing down based on comfort and control.
- Raise with control: Engage the deltoid and lat, lift the band to shoulder level so your arm is parallel to the floor, avoiding shoulder elevation or swinging.
- Lower slowly: Lower the band back to hip height over two to four seconds, maintain tension, control the descent and breathe before the next repetition.
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
Required Equipment
Resistance Band
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Band Front Raise?
The Band Front Raise strengthens the anterior deltoid, improves shoulder stability and mobility, and enhances unilateral control. It’s low-impact and useful for rehabilitation and beginners when using light resistance and strict form.
What common mistakes should I avoid when doing Band Front Raises?
Avoid shrugging the shoulder, using momentum or swinging, bending the wrist, choosing too heavy a band, and letting the scapula rise. Maintain scapular depression, controlled tempo and a neutral wrist for safety.
How can I progress or modify the Band Front Raise?
Progress by increasing band tension, slowing tempo, adding pauses at the top, or performing two-arm raises. For alternatives use light dumbbell front raises or wall-supported raises for more stability or rehabilitation needs.