Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
IntermediateIsolationBodyweight
Left Hook. Boxing
Delts · Shoulders
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and your knees slightly bent.
- 2
Keep your left hand up to protect your face and your right hand by your chin.
- 3
Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
- 4
Twist your torso and engage your core muscles to generate power in the punch.
- 5
Snap your arm back to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
biceps
Secondary
bicepstricepsforearms
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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