Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerIsolationMachine
Lever Seated Reverse Fly
Delts · Shoulders
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- 2
Grasp the handles with an overhand grip and keep your arms slightly bent.
- 3
Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
- 4
Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
trapezius
Secondary
trapeziusrhomboids
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