Female model ex_KZZVAH

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Shoulders · Band

Band Front Raise

beginnerstrength

Band Front Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper chest and upper back assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Chest · Pectoralis Major
Upper Back · Trapezius

How to do Band Front Raise

Stand with your feet shoulder-width apart and place the resistance band under both feet, holding one handle of the band in each hand with your arms extended straight down, palms facing your thighs.
Raise both handles straight in front of you to shoulder height, keeping your arms straight and palms facing down.
Slowly lower the handles back to the starting position with control, maintaining tension in the band.
Repeat for the desired number of repetitions.

Form tips

Ensure the resistance band is securely placed under your feet to avoid slipping.
Exhale as you raise the band handles and inhale as you lower them back down.
Avoid swinging your arms; use controlled movements.

Band Front Raise alternatives

Kettlebell Front Raise

Barbell Front Raise

Dumbbell Front Raise

Plate Front Raise

More delts exercises

Plate Full Front Raise

Delts · intermediate

Standing Front Raise Dumbbell

Delts · intermediate

Dumbbell Incline Front Raise

Delts · intermediate

Dumbbell Seated Front Raise

Delts · beginner

Ez Bar Standing Front Raise

Delts · intermediate

Suspension Trainer With Grips Front Raise

Delts · intermediate

Front Raise Resistance Bands

Delts · beginner

Dumbbell One Arm Front Raise

Delts · intermediate

Band Front Raise FAQ

What muscles does Band Front Raise work?

Band Front Raise mainly works the delts in the shoulders (Anterior Deltoids). The upper chest and upper back work as secondary muscles.

What equipment do you need for Band Front Raise?

You need a band.

How many sets and reps of Band Front Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Front Raise good for beginners?

Yes. Band Front Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Band Front Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Front Raise?

Other exercises for the delts include Kettlebell Front Raise, Barbell Front Raise, Dumbbell Front Raise and Plate Front Raise.

For developers

Use Band Front Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KZZVAH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KZZVAH",
  "name": "Band Front Raise",
  "model": "female",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_KZZVAH/mp4-720.mp4?…",
    "poster": "https://…/ex_KZZVAH/poster.jpg?…"
  }
}