Lying Lateral Raise With Resistance Bands

Exercise / Middle Deltoid


For those of you that are just coming to the world of resistance band exercises, you may not know about the Lying Lateral Raise with Resistance Bands. It is a fantastic exercise for building overall muscle strength. It is also a great exercise for building balance, core strength, and overall muscle strength. It is a compound exercise that works the biceps, triceps, and shoulders to build muscle.


Type – Isolation, Isolateral

Joint action – Shoulder abduction

How to perform the exercise


  • Anchor: Attach the anchor to the bottom of the door.
  • Bands: Place your hands within the ankle straps and attach each end of the band(s) to an ankle strap.

Body Position:

  • Lie on your back 3 to 4 feet away from the door, facing it.
  • Maintain a flat floor, knees high, and arms straight at your sides, palms facing in.


  • Pull your arms away from your sides and away from the door until your elbows and shoulders are equal.

Exercise Tips

  • Rotate your upper arm bone forward such that your elbows lead the movement as you pull your arms away from your sides.

Exercise Benefits

If you have back problems but still want to work your Lateral Deltoids (side shoulders), the Laying Lateral Raise With Resistance Tube Bands is the way to go!  You can isolate your Lateral Shoulder and avoid Spinal Compression by using the floor to steady your body.