Band Front Raise (How To, Muscles Worked & Alternatives)


Band Front Raise

The Band Front Raise is a shoulder supplementary exercise that targets the anterior delts. Because all that’s needed is a resistance band, they’re an extremely versatile exercise that can be done almost anywhere.

In this guide, I’m going to teach you how to do Barbell Front Raises, what muscles it works and a few alternatives in case you need them.


How To Do Band Front Raises


Equipment Needed

  • Resistance Band

Step-by-Step Instructions

  • Stand on a resistance band and grab the top of the band with a shoulder-width grip.
  • Arms should be straight, elbows very slightly bent.
  • Raise the band straight up in front of the body, keeping arms straight, until they reach shoulder level.
  • Return to the starting position using the same movement path.
  • Repeat for the designated number of reps.

Coaching Points

Elbows should not be completely locked out as this puts an unnecessary strain on the elbow joint. Instead, keep a slight bend in the elbow throughout the movement.

Return the band to the front of the thighs under control each rep, do not allow the band to yank your arms back to the start.

You can adjust the difficulty of the band by standing on the band with either one foot or two and by adjusting your grip on the band higher or lower. The more tension created, the more challenging the resistance.


Muscles Worked


Front Raises specifically target the Anterior Deltoids and to a lesser extent the Middle Deltoids and Upper Pecs.


Band Front Raise Variations


Sometimes a slight variation of an exercise is enough to accommodate unique circumstances or to just keep your workout fresh. Here are a few ways you can vary Band Front Raises.

Seated Band Front Raise

If standing while doing front raises is a limitation, then you might be able to try Seated Band Front Raises instead.

These are best done if you’re able to loop the resistance band around a piece of the bench frame.

Sit at the edge of a bench, with the band in hand, arms hanging straight down in front of you. Maintain good posture and lift the band straight up in front, the same way you would do if standing.

Single Arm Band Front Raise

If you have an injury or some other limitation to one arm, hand or shoulder – single-arm Band Front Raises may be a good alternative. Keep the movement exactly the same, simply use one arm instead of two.

This single-arm variation is also a good option if the band you are using is too easy to do with both arms at the same time.


Band Front Raise Alternatives


If you simply can’t do DB Front Raises, for whatever reason, here are a couple of alternatives that may be a better option for you.

DB Front Raise

Dumbbell Front Raise

The most common variation for Band Front Raises is to simply change the form of resistance, aka switch to dumbbells for DB Front Raises.

By using dumbbells instead of a band you can keep the same movement pattern, just with a different implement.

Plate Raise

Plate Raises are another Front Raise variation that simply involves changing the piece of equipment used.

Again, use the same movement pattern, but instead of a band use a weight plate. Can be an iron plate or a bumper plate, either will work fine.


More Links and Info


Looking for more Upper Body Lifts? Follow that link to see more great upper body exercises in the Horton Barbell Exercise Library.

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Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

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