Single Arm Band Front Raise
Easy
Also known as: One-Arm Band Front Raise · Single-Arm Resistance Band Front Raise
Expert Advice
Band tension peaks near the top. If you need to lean back to finish, use a lighter band.
How-to-do Steps
- Stand upright with feet hip-width apart and the band securely anchored low behind you.
- Hold the band in one hand, palm back, with your other hand on your hip.
- Raise your working arm forward to shoulder height, keeping your elbow slightly bent.
- Lower your hand back beside your thigh without letting the band pull you backward.
- Complete the prescribed repetitions on this side, then switch arms and repeat.
Common Mistakes
- Shoulder shrugs toward your earFix: keep your neck relaxed as your arm rises.
- Wrist bends under tensionFix: keep your knuckles aligned with your forearm.
Coach Cues
Raise straight aheadKeep your elbow softRibs down
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Band Front Raise primarily targets the Shoulders, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders75%
Secondary
Chest10%
Abs5%
Traps10%
Equipment
Band
Exercise Type
Strength
Why Level 2?
Easy
Requires basic shoulder control and a steady torso against increasing band tension.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Band Front Raise work?
Single Arm Band Front Raise primarily targets the Shoulders. Secondary muscles involved include Chest, Abs, Traps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Single Arm Band Front Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Single Arm Band Front Raise suitable for beginners?
Yes, Single Arm Band Front Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Arm Band Front Raise?
Shoulder shrugs toward your ear: keep your neck relaxed as your arm rises. Wrist bends under tension: keep your knuckles aligned with your forearm.
