Single Arm Band Front Raise

In SetGrip: Band Front Raise (Single Arm)

Secondary muscles
Traps, Upper Back
Body part
Shoulders
Laterality
Bilateral (both sides together)
Category
Strength

Track this exercise in SetGrip — no account needed

One arm on the band at a time lets you stagger your stance, anchor the band firmly under the opposite foot, and watch each shoulder work on its own. Band tension rises through the rep, so the shoulder-height finish is the hardest inch; shorten the band until 12 to 15 reps genuinely challenges you.

How to do the Single Arm Band Front Raise

  1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
  2. Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground.
  3. Pause for a moment at the top, then slowly lower the band back down to the starting position.
  4. Repeat for the desired number of repetitions.

Tip: Lead with the elbows and think of reaching wide rather than lifting up.

Muscles worked

Primary

Delts · Shoulders

Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.

Secondary

  • Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
  • Upper Back — On Y-raises and rear delt raises the lower traps and rhomboids control the shoulder blade and should be felt between the shoulders.

Common mistakes

  • Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
  • Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
  • Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
  • Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.

Sets, reps and where it fits

GoalSets × repsRest
Muscle growth3–4 × 10–1560–90 s
Endurance / finisher2–3 × 15–2045 s
StrengthNot ideal — pick a compound lift for the same muscle—

Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

Frequently asked questions

What muscles does the Single Arm Band Front Raise work?

The Single Arm Band Front Raise primarily works the delts. It also involves the traps and upper back, which assist the movement and stabilise the joints.

Is the Single Arm Band Front Raise good for beginners?

Yes. The Single Arm Band Front Raise is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.

What can I do instead of the Single Arm Band Front Raise?

If you cannot do the Single Arm Band Front Raise, try the Seated Dumbbell Lateral Raise, the Machine Lateral Raise or the Band Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Single Arm Band Front Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.

Track the Single Arm Band Front Raise in SetGrip

All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.

More exercises

Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.