Band Bent-Over Rear Lateral Raise (Female) – Video Exercise Guide & Tips

Band Bent-Over Rear Lateral Raise (Female) - Video Exercise Guide & Tips

Get ready to strengthen and tone your shoulders with the Band Bent-Over Rear Lateral Raise! This exercise targets the muscles in your upper back, helping you improve posture and enhance your overall upper body strength.

Watch This Exercise Video

With just a resistance band and proper form, you can achieve great results. In this article, we'll guide you through the exercise with a helpful video and provide you with tips to maximize your workout.

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Key Takeaways

  • Band Bent-Over Rear Lateral Raise targets muscles in the upper back and shoulders, improving posture and upper body strength.
  • Proper form and breathing techniques are essential to enhance performance, reduce the risk of injury, and stabilize the core.
  • The exercise can be performed with different equipment, such as dumbbells or cables, for variations in challenge and muscle targeting.
  • Beginners can start with lighter resistance bands and gradually increase intensity, while advanced individuals can use heavier bands or multiple bands for a greater challenge.

Benefits of the Band Bent-Over Rear Lateral Raise

You can strengthen and tone your rear deltoids, upper back, and shoulders by performing the Band Bent-Over Rear Lateral Raise exercise. This exercise specifically targets the posterior deltoids, which are responsible for the movement and stability of your shoulder joint. By incorporating this exercise into your routine, you can improve your posture, increase shoulder stability, and enhance overall upper body strength.

For beginners, there are modifications available to make this exercise more accessible. If you find it challenging to maintain proper form, you can start by using a lighter resistance band or reducing the range of motion. Additionally, beginners can perform the exercise in a standing position instead of bending over. This will provide more stability and support until you build enough strength and confidence to progress to the bent-over position.

Proper breathing techniques are essential during the Band Bent-Over Rear Lateral Raise exercise. As you lift the band, inhale deeply through your nose, filling your lungs with air. Exhale slowly and fully through your mouth as you lower the band back to the starting position. This controlled breathing pattern helps stabilize your core and provides oxygen to your muscles, enhancing their performance and reducing the risk of injury.

Proper Form and Technique

To execute the Band Bent-Over Rear Lateral Raise exercise with proper form and technique, position yourself in a bent-over stance while gripping the resistance band. Make sure your feet are shoulder-width apart and your knees slightly bent. Keep your back straight and core engaged throughout the entire exercise.

Begin by bending forward at the hips, allowing your torso to be parallel to the ground. Your arms should be hanging straight down, holding the resistance band in front of your body with an overhand grip. This is the starting position.

To perform the exercise, exhale and lift your arms out to the sides, keeping them slightly bent, until they're parallel to the ground. Be sure to maintain control and avoid using momentum to swing the band up.

Common errors to watch out for include using too much weight, which can lead to improper form and potential injury. Another mistake is allowing the shoulders to shrug up towards the ears, which can put unnecessary strain on the neck and upper back.

Variations of the Band Bent-Over Rear Lateral Raise include using dumbbells or cables instead of a resistance band. These variations can provide a different challenge and target the muscles in slightly different ways.

Equipment Needed for the Exercise

To perform the Band Bent-Over Rear Lateral Raise exercise, you'll need some essential equipment.

Firstly, you'll need a resistance band with appropriate tension to challenge your muscles.

Secondly, a sturdy and comfortable exercise mat is recommended to provide support and cushioning during the exercise.

Lastly, it's important to have a reliable pair of dumbbells to further intensify the workout and target specific muscle groups.

Using the right equipment won't only ensure safety but also enhance the effectiveness of the exercise.

Essential Equipment for Exercise

To perform the Band Bent-Over Rear Lateral Raise exercise, you'll need the following essential equipment:

  • Resistance band: This exercise requires a resistance band to provide the necessary resistance for your muscles to work against. Choose a band with appropriate resistance levels for your fitness level.
  • Exercise mat: A non-slip exercise mat will provide a comfortable and stable surface for you to perform the exercise on. It will also help to protect your knees and elbows from getting hurt.
  • Proper footwear: Wearing athletic shoes with good support and grip is essential for maintaining stability and preventing any potential injuries during the exercise.

By having the right exercise equipment, you can ensure a safe and effective workout.

Now, let's move on to the next section where we'll discuss the proper equipment for safety during the Band Bent-Over Rear Lateral Raise exercise.

Proper Equipment for Safety

Now let's focus on the equipment needed to ensure a safe and effective Band Bent-Over Rear Lateral Raise exercise.

When it comes to equipment options, the most important item you'll need is a resistance band. This band should be of appropriate tension for your fitness level, allowing you to perform the exercise with proper form and without strain. It's recommended to choose a band that provides enough resistance to challenge your muscles, but not so much that it compromises your safety.

Additionally, it's crucial to choose a resistance band that's in good condition, without any tears or fraying that could result in injury. Safety precautions should also be taken when using the band, such as ensuring it's securely anchored and that you have enough space to perform the exercise without any obstacles.

Benefits of Using Equipment

Using equipment for the Band Bent-Over Rear Lateral Raise exercise provides numerous benefits.

Here are some advantages of using equipment for this exercise:

  • Equipment benefits:
  • Increased resistance: Using resistance bands or weights adds resistance to the exercise, helping to strengthen and tone your upper back and shoulders effectively.
  • Targeted muscle engagement: Equipment allows you to isolate and target specific muscle groups, such as the rear deltoids, ensuring maximum engagement and effectiveness.
  • Benefits of using gym equipment:
  • Improved stability and balance: Equipment like resistance bands or dumbbells provide stability and support, allowing you to maintain proper form and balance throughout the exercise.
  • Progressive overload: By using equipment, you can easily adjust the resistance level, allowing for progressive overload and continued muscle growth over time.

Modifications for Different Fitness Levels

Choose the appropriate level of resistance for your band bent-over rear lateral raise to effectively target your muscles and challenge your fitness level. Whether you're a beginner or advanced, there are modifications you can make to accommodate your fitness level.

For beginners, start with a lighter resistance band. This will allow you to focus on proper form and technique without placing too much strain on your muscles. As you become more comfortable and stronger, you can gradually increase the resistance of the band.

To add more challenge for advanced individuals, use a heavier resistance band or multiple bands. This will provide greater resistance and help to further engage your muscles. You can also increase the number of repetitions or the tempo of the exercise to intensify the workout.

Remember to listen to your body and only progress to more advanced modifications when you feel ready. It's important to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the movement.

Common Mistakes to Avoid

To ensure proper form and maximize the effectiveness of your band bent-over rear lateral raise, it's important to be aware of common mistakes to avoid. Here are some technique tips to help you perform this exercise correctly and prevent potential errors:

  • Improper posture: Maintain a neutral spine and avoid rounding your back. Keep your chest up and shoulders back throughout the movement.
  • Using too much weight: Start with a lighter resistance band and gradually increase the intensity as your strength improves. Using too much weight can compromise your form and increase the risk of injury.
  • Lack of control: Control the movement throughout the exercise. Avoid swinging or using momentum to lift the band. Focus on engaging the targeted muscles and keeping them under tension.
  • Incorrect hand placement: Make sure your hands are positioned correctly on the band. They should be shoulder-width apart and gripping the band firmly.
  • Not engaging the core: Remember to engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body and maintain proper form.
  • Lifting too high: Avoid lifting the band above shoulder level. Lifting too high can strain your shoulders and lead to discomfort or injury.
  • Neglecting proper breathing: Breathe in as you lower the band and exhale as you lift it. Proper breathing technique helps support your core and improves overall stability.

Tips for Getting the Most Out of the Exercise

Maximize your results by incorporating these tips into your band bent-over rear lateral raise.

To maximize the effectiveness of this exercise, it's important to maintain proper form and technique throughout. Start by standing with your feet shoulder-width apart and a slight bend in your knees. Hold the band with an overhand grip, keeping your palms facing down. Bend forward at your hips, maintaining a flat back and a slight bend in your elbows. Engage your core and squeeze your shoulder blades together as you lift your arms out to the sides, keeping them parallel to the floor.

To increase the difficulty of the exercise and maximize your results, you can try incorporating variations.

One variation is to increase the resistance of the band by choosing a heavier band or doubling up on the bands.

Another variation is to perform the exercise with a slower tempo, focusing on the eccentric phase of the movement.

You can also try performing the exercise with a pause at the top of the movement to further challenge your muscles.

Additionally, you can experiment with different hand positions, such as a neutral grip or an underhand grip, to target different muscles in your shoulders and upper back.

Frequently Asked Questions

How Many Calories Does the Band Bent-Over Rear Lateral Raise Burn?

The band bent-over rear lateral raise can help you burn calories and activate your muscles. It's an effective exercise that targets your posterior deltoids, trapezius, and rhomboids.

By using resistance bands, you increase the intensity of the movement, leading to a higher calorie burn. This exercise also engages your core and improves your posture.

Incorporating the band bent-over rear lateral raise into your workout routine can contribute to your overall calorie burn and muscle activation.

Can the Band Bent-Over Rear Lateral Raise Help Reduce Back Pain?

The Band Bent-Over Rear Lateral Raise can be beneficial in reducing back pain and increasing shoulder strength. By engaging the muscles in your back and shoulders, this exercise helps to improve posture and alleviate tension in the upper body.

The controlled movement of raising your arms with the resistance band targets the muscles responsible for supporting the spine, leading to reduced discomfort and increased stability. Incorporating this exercise into your routine can contribute to a healthier, pain-free back.

Is This Exercise Suitable for Pregnant Women?

During pregnancy, it's important to modify exercises to ensure the safety of both you and your baby. The Band Bent-Over Rear Lateral Raise may not be suitable for pregnant women due to the strain it can put on the lower back and abdomen.

However, there are alternative exercises that can help you strengthen your upper back and shoulders without compromising your pregnancy. Consult with a qualified fitness professional for appropriate pregnancy modifications and alternative exercises.

How Long Should I Hold Each Repetition of the Band Bent-Over Rear Lateral Raise?

To maximize the benefits of the band bent-over rear lateral raise, it's important to know how long to hold each repetition.

The duration of each repetition depends on your fitness level and goals.

Generally, holding the raised position for 1-2 seconds will engage the targeted muscles effectively.

This technique helps to improve shoulder and upper back strength, posture, and stability.

Incorporating this exercise into your routine can yield noticeable results over time.

Can the Band Bent-Over Rear Lateral Raise Help Improve Posture?

Yes, the band bent-over rear lateral raise can help improve your posture. By performing this exercise, you can strengthen your upper back muscles, which are important for maintaining proper posture.

Additionally, it can also help improve your balance as it engages the muscles in your core and lower body.

Incorporating this exercise into your workout routine can be beneficial for overall posture improvement and body stability.


In conclusion, the band bent-over rear lateral raise is a highly effective exercise that targets the muscles in the rear shoulders and upper back.

By maintaining proper form and technique, you can maximize the benefits of this exercise.

Remember to choose the appropriate band resistance and modify the exercise based on your fitness level.

Avoid common mistakes and follow the tips provided to get the most out of this exercise and improve your overall upper body strength.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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