Exercise guide · Beginner · Compound
Band Front Raise: How to Do It & Muscles Worked
The band front raise is an exercise targeting the deltoid muscles of the shoulders. It is performed by standing on a resistance band and raising the arms straight in front of the body to shoulder height, then lowering them back down.
- Primary muscles
- Shoulders
- Equipment
- Band
- Level · type
- Beginner · Compound
How to do the band front raise
- Step 1: Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
- Step 2: Keep your arms straight and slowly raise them forward until they are parallel to the ground.
- Step 3: Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Step 4: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Band Front Raise alternatives
More exercises that train the shoulders as their main target:
-
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
Shoulders · Band · Beginner compound -
Band Reverse Fly
Shoulders · Band · Beginner compound -
Band Shoulder Press
Shoulders · Band · Beginner compound -
Band Standing Rear Delt Row
Shoulders · Band · Beginner compound -
Band Y-Raise
Shoulders · Band · Beginner compound -
Barbell Front Raise
Shoulders · Barbell · Beginner compound -
Blunt Style Lever Shoulder Press V. 3
Shoulders · Leverage Machine · Beginner compound
More shoulders exercises
-
Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Twisting Overhead Press
Shoulders · Band · Intermediate compound -
Barbell One Arm Snatch
Shoulders · Barbell · Advanced compound -
Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.