SHIFT Fit
Band lateral raise
Band lateral raise: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand holding ends beside thighs.
- Raise arms outwards to comfortable shoulder height. Keep shoulders relaxed. Lower your arms back to your sides under control.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep shoulders relaxed. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- resistance band
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps; 75s rest between sets. | resistance band |
| intermediate | 2 sets × 8 reps; 75s rest between sets. | resistance band |
| intermediate | 3 sets × 8 reps; 90s rest between sets. | resistance band |
| intermediate | 2 sets × 12 reps; 90s rest between sets. | resistance band |
| intermediate | 2 sets × 6 reps; 90s rest between sets. | resistance band |
| intermediate | 1 set × 8 reps. | resistance band |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Shrugging; swinging the weights; lifting higher by leaning backwards. Exercise check: Keep shoulders relaxed.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.