Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerCompoundBarbell
Weighted Kneeling Step With Swing
Delts · Shoulders
3
sets
8–10
reps
1m 30s
Rest time
~12
Calories / set
Instructions
- 1
Start in a kneeling position with your knees hip-width apart and your back straight.
- 2
Hold a weight in each hand, with your arms extended straight down in front of you.
- 3
Engage your core and swing the weights up and overhead, keeping your arms straight.
- 4
Lower the weights back down to the starting position and repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
triceps
Secondary
tricepscore
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