Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
IntermediateCompoundCable
Cable Rear Delt Row (Stirrups)
Delts · Shoulders
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Attach a stirrup handle to a low cable pulley and stand facing the machine.
- 2
Grasp the handle with your left hand and take a step back with your right foot, positioning your body at a slight angle.
- 3
Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- 4
With your left arm extended and your palm facing down, pull the handle towards your chest by retracting your shoulder blade.
- 5
Pause for a moment at the top of the movement, squeezing your shoulder blade.
- 6
Slowly release the handle back to the starting position and repeat for the desired number of repetitions.
- 7
Switch sides and repeat the exercise with your right arm.
Muscles worked
Primary
Delts
trapezius
Secondary
trapeziusrhomboidsbiceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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