Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
IntermediateCompoundKettlebell
Kettlebell Thruster
Delts · Shoulders
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
- 2
Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- 3
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
- 4
Lock out your arms at the top of the movement, fully extending your elbows.
- 5
Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
quadriceps
Secondary
quadricepsglutescore
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.
Related exercises
Resistance band
Band Front Raise
Delts · Shoulders
Beginner5
Resistance band
Band Reverse Fly
Delts · Shoulders
Beginner5
Resistance band
Band Shoulder Press
Delts · Shoulders
Beginner9
Resistance band
Band Standing Rear Delt Row
Delts · Shoulders
Beginner9
Resistance band
Band Twisting Overhead Press
Delts · Shoulders
Beginner9
Resistance band
Band Y Raise
Delts · Shoulders
Beginner5
Barbell
Barbell Front Raise
Delts · Shoulders
Advanced7
Alternatives
Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Resistance band
Band Front Raise
Delts · Shoulders
Beginner5
Resistance band
Band Reverse Fly
Delts · Shoulders
Beginner5
Resistance band
Band Shoulder Press
Delts · Shoulders
Beginner9
Resistance band
Band Standing Rear Delt Row
Delts · Shoulders
Beginner9
Resistance band
Band Twisting Overhead Press
Delts · Shoulders
Beginner9