Shoulders · Resistance Band
Band Bent Over Rear Lateral Raise
How to do the band bent over rear lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand on the center of a resistance band and hinge at the hips so your torso is roughly parallel to the floor, holding a handle in each hand under your chest. With a slight bend in the elbows, raise the handles out to the sides until they reach shoulder height, then lower under control.
- 1Rear delts and upper back squeezing as the arms spread wide
- 2Elbows leading the movement, slightly higher than the wrists
- 3A steady hinge with a flat back throughout
Common mistakes
- Swinging the torso up to fling the band
- Shrugging the traps toward the ears
- Bending the elbows more as you lift to cheat the range
Muscles worked
The band bent over rear lateral raise mainly works the rear delts and mid traps, with the lower back, upper traps, lower traps, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Side DeltsSupport
- External RotatorsSupport
- ForearmsMinor
- LatsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the band bent over rear lateral raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.