Exercise bands offer a convenient way to work out with resistance when you are at home, at the park or traveling. Bands are light, versatile and portable. They are available in several colors and tensions. Use a light to medium band to do lateral raises for your shoulder muscles.
Function
The lateral raise exercise is an isolation movement for the shoulder muscles. The shoulder is comprised of three small muscles called the deltoids. The lateral deltoid is on the side of your shoulder. The anterior deltoid is on the front of your shoulder and the rear deltoid is on the back of your shoulder. Each deltoid has its own purpose. The lateral deltoid lifts your arm out to the side of your body. Lateral raises target the lateral deltoid, although the front deltoid assists in the movement.
Exercise Bands
Exercise bands, also called resistance bands, are available in several tensions, which are coded by color. In general, the lighter the band color, the lighter the resistance. For example, a yellow band usually provides less resistance than a red band. Each manufacturer publishes its own code of colors and tensions. For one brand, a yellow band may be extra light, but it may be medium for another brand. Bands provide variable resistance. The tension increases the more you stretch the band, so the beginning of an exercise is easier than the end of the movement. As you lift your arm to do a lateral raise, the tension increases as your arm moves higher. Since lateral raises work the small lateral deltoid, select a light to medium exercise band.
Execution
Hold the ends of the exercise bands in your hands and step on the middle of the band. This anchors the band. Relax your arms at your sides with your palms facing in toward your body. Maintain a slight bend in your elbows throughout the movement. Lift your arms out to your sides until they are parallel to the floor. Your palms will now be facing the floor. Hold this position for a count and then slowly lower your arms back down to your sides.
Considerations
Because the tension of the band increases the more it is stretched, the top of the lateral raise is more challenging than the lower part of the movement. If you use a high-tension band or if the band is short, the tension will be too intense at the top of the movement. Use a lighter band or work one arm at a time to reduce the tension. Hold one end of the band in your right hand and step on the other end of the band with your right foot. Do all the repetitions on this side and then switch sides. The farther up the band you step, placing more of the band under your foot, the more tension you create.
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