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Female model ex_KXKQF2

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Shoulders · Band

Band Seated Lateral Raise

beginnerstrength

Band Seated Lateral Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a band and a bench. 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 · Lateral Deltoids

Secondary muscles

  • Upper Back · Trapezius

How to do Band Seated Lateral Raise

  1. Sit on a bench with your feet flat on the floor, holding the ends of a resistance band anchored under the bench with your arms hanging at your sides, palms facing inward, and a slight bend in your elbows.
  2. Raise your arms out to the sides until they are parallel to the floor, keeping your elbows slightly bent and leading with your elbows.
  3. Slowly return to the starting position, controlling the resistance band as you lower your arms.
  4. Repeat the movement for the desired number of repetitions.

Form tips

  • Use an appropriate resistance band that challenges you without compromising your form.
  • Ensure the band is securely anchored under the bench to prevent slipping.
  • Keep your elbows slightly bent to avoid joint strain and focus on lifting with your shoulders.

Band Seated Lateral Raise alternatives

Dumbbell Seated Lateral Raise exercise demonstration

Dumbbell Seated Lateral Raise

Delts · beginner
Cable Seated Rear Lateral Raise exercise demonstration

Cable Seated Rear Lateral Raise

Delts · beginner
Plate Lateral Raise exercise demonstration

Plate Lateral Raise

Delts · intermediate
Lateral Raise Bodyweight exercise demonstration

Lateral Raise Bodyweight

Delts · intermediate

More delts exercises

Machine Lateral Raise exercise demonstration

Machine Lateral Raise

Delts · beginner
Laying Lateral Raise exercise demonstration

Laying Lateral Raise

Delts · intermediate
Side Lateral Raise Resistance Band exercise demonstration

Side Lateral Raise Resistance Band

Delts · beginner
Cable Leaning Lateral Raise exercise demonstration

Cable Leaning Lateral Raise

Delts · beginner
Landmine Lateral Raise exercise demonstration

Landmine Lateral Raise

Delts · intermediate
Kettlebell Long Lever Lateral Raise exercise demonstration

Kettlebell Long Lever Lateral Raise

Delts · intermediate
Dumbbell Rear Lateral Raise exercise demonstration

Dumbbell Rear Lateral Raise

Delts · intermediate
Leaning Dumbbell Lateral Raise exercise demonstration

Leaning Dumbbell Lateral Raise

Delts · intermediate

Band Seated Lateral Raise FAQ

What muscles does Band Seated Lateral Raise work?

Band Seated Lateral Raise mainly works the delts in the shoulders (Lateral Deltoids). The upper back work as secondary muscles.

What equipment do you need for Band Seated Lateral Raise?

You need a band and a bench.

How many sets and reps of Band Seated Lateral 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 Seated Lateral Raise good for beginners?

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

How many calories does Band Seated Lateral 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 Seated Lateral Raise?

Other exercises for the delts include Dumbbell Seated Lateral Raise, Cable Seated Rear Lateral Raise, Plate Lateral Raise and Lateral Raise Bodyweight.

For developers

Use Band Seated Lateral 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_KXKQF2" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KXKQF2",
  "name": "Band Seated Lateral Raise",
  "model": "female",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_KXKQF2/mp4-720.mp4?…",
    "poster": "https://…/ex_KXKQF2/poster.jpg?…"
  }
}