The Band Single Arm Lateral Raise is a beginner-friendly resistance-band strength exercise that targets the shoulders. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary muscles—
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band Single Arm Lateral Raise
Stand on one end of a band with your right foot, holding the other handle in your right hand at your thigh.
Plant your feet shoulder-width apart, keeping a slight bend in your working elbow throughout.
Lift your right arm straight out to the side until your hand reaches shoulder height.
Pause briefly at the top, feeling the side delt squeeze under the band's peak tension.
Lower your arm back down with control over a 2 to 3 second eccentric, fighting the band the whole way.
Complete 10 to 12 reps per arm, switching sides once the working delt is fully fatigued.
02 The payoff
Why it earns its spot
Builds side delt strength one arm at a time, exposing imbalances.
Trains better side-to-side symmetry for cleaner shoulder development.
Travel- and home-friendly — works with a single band, no weights.
03 Don't do this
Common mistakes
Leaning the torso to the opposite side to swing the arm up — momentum cheats the side delt.
Letting the working elbow lock straight, which shifts load to the wrists and forearms.
Raising the arm above shoulder height, where the traps take over from the side delts.
Using a band tension that's too heavy and breaking form rather than dropping to clean reps.
EGON Put it on record
Track it in EGON.
Log every set of the Band Single Arm Lateral Raise, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
