Shoulders · Resistance Band
Band Seated Lateral Raise
How to do the band seated 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
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench or chair with a resistance band anchored under your feet or the seat, gripping the ends at your sides. Keeping a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height, then lower with control.
- 1Your side delts burning as you lift your arms to shoulder height
- 2Your elbows leading the movement, not your wrists
- 3Constant band tension through the full range
Common mistakes
- Swinging your torso or using momentum to lift
- Raising your shoulders toward your ears
- Going above shoulder height; stop when arms are parallel to the floor
Muscles worked
The band seated lateral raise mainly works the side delts, with the upper traps assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- ForearmsMinor
Kovo programs the band seated 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.