Lying Front Shoulder Raise With Resistance Bands
Isolate your anterior deltoid with zero spinal load — ideal for shoulder development without compression.
Primarily trains: Primarily develops the anterior deltoid through shoulder flexion in a supine position, eliminating axial spinal load.
Step-by-step demonstration
3 sets × 12–15 reps with 45–60 s rest; the light, continuous tension of a resistance band suits a moderate-rep hypertrophy stimulus for the anterior deltoid.
2-1-2 — a 2-second raise, 1-second hold at the top, and 2-second controlled lower to maximise time under tension in an isolation movement.
Exhale as you raise your arms (concentric phase); inhale slowly as you lower them back to the start (eccentric phase).
Step 1 of 2
Setup
Get into position before the first rep.
- 1Anchor the resistance band at floor level — the bottom of a door frame or a low anchor point works best.
- 2Attach a handle to each end of the band, or loop ankle straps through for a neutral-grip option if you have elbow discomfort.
- 3Lie on your back facing the anchor, positioning yourself 90–120 cm away so there is light tension on the band even at the start position.
- 4Plant your feet flat on the floor with knees bent; this stabilises your pelvis and prevents lower-back arching.
- 5Hold one handle in each hand, arms extended between your legs close to the floor, palms facing down (pronated grip).
Step 2 of 2
Execution
The actual movement, one rep.
- 1Brace your core and press your lower back gently into the floor before you begin.
- 2With arms straight and elbows soft (not locked), raise both arms simultaneously in a smooth arc — shoulder flexion — until your hands are directly above your shoulders (90° to the floor).
- 3Pause briefly at the top with your anterior deltoids fully contracted; do not let momentum carry your arms past vertical.
- 4Lower your arms slowly and with control back to the start position between your legs, resisting the band's pull throughout the eccentric phase.
- 5Reset your core brace before initiating the next rep.
Form cues
What a good coach would say in your ear.
- Keep your lower back flat on the floor throughout — no arching.
- Soft elbows, not locked — tension stays in the shoulder, not the joint.
- Lead with your hands, not your wrists — maintain a neutral wrist throughout.
- Control the band on the way down — the eccentric is where you build the muscle.
- Keep both arms moving at the same pace; don't let the stronger side dominate.
Avoid these
Common mistakes.
The technique errors that quietly undo your training.
- Arching the lower back at the top of the raise: this shifts stress onto the lumbar spine and defeats the key benefit of the supine position — keep your core braced and back flat.
- Using momentum to swing the arms up: jerking removes tension from the anterior deltoid and risks shoulder impingement — raise at a controlled, deliberate pace.
- Locking the elbows at full extension: a fully locked elbow under load concentrates stress on the joint rather than the muscle — maintain a slight soft bend throughout.
- Allowing the arms to travel past vertical (past 90°): this slackens band tension and can cause the upper traps to take over — stop when hands are above the shoulders.
- Gripping the handles too tightly with a pronated grip when elbow discomfort is present: switch to an ankle-strap neutral grip to reduce forearm and elbow strain.
Variations & progressions
Make it harder. Make it easier. Make it fit.
- Single-arm lying front raise — unilateral option to address left-right strength imbalances.
- Incline bench front raise with band — partial incline (30–45°) increases range of motion and pre-stretch on the anterior deltoid.
- Standing band front raise — a progression once supine form is solid; requires greater core and postural control.
- Dumbbell lying front raise — free-weight alternative for lifters without band access; provides a different resistance curve (heavier at 90°).
Safety
Avoid this exercise if you have an active rotator cuff tear or acute shoulder impingement — shoulder flexion under load will aggravate both conditions. Individuals with a history of shoulder instability or labral issues should obtain clearance from a physiotherapist before loading shoulder flexion in any plane. If you experience sharp pain, clicking with pain, or numbness radiating down the arm at any point, stop immediately. Those with chronic lower-back conditions should pay particular attention to keeping the lumbar spine flat; if you cannot maintain neutral pelvis throughout the set, reduce the band resistance or shorten the range of motion.
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