How to do the Band Front Raise
Primary: Front Delts · also works Side Delts, Core. Also called: resistance band front raise.
Step by step
- 1
Stand on the middle of the band with both feet and hold an end in each hand, arms straight in front of your thighs, palms facing back.
- 2
Raise both arms straight in front of you to shoulder height, keeping a slight bend in the elbows.
- 3
Pause for a second at the top.
- 4
Lower slowly against the band's pull until the hands are back at your thighs.
- 5
Widen your stance on the band to add resistance.
Coaching cues
- Lift to eye level, no higher
- Keep the torso still; no rocking
- Slow on the way down
Common mistakes
- Leaning back to lift the band
- Shrugging the shoulders
- Letting the band snap back
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Band Front Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Front Raise work?
Primary: Front Delts. Secondary: Front Delts, Side Delts, Core
How many sets and reps of Band Front Raise should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Front Raise?
Same movement pattern, different equipment: Band Lateral Raise, Band Shoulder Press, Arm Circles, Front Raise, Dumbbell Front Raises Standing, Front Delt Plate Raises.
Is the Band Front Raise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.