Eccentryx / Exercise Atlas / shoulders
Banded lateral raise
Band under foot, arm at side, raise to shoulder height, lower controlled.
Muscles
- Primary
- side delts
- Supporting
- front delts
Mechanics
- Pattern
- shoulder isolation
- Equipment
- bands
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Lateral delt contracting at the top — no shrug or body lean assist.
- Progression
- Heavier band or slow the eccentric to 3 s.
- Regression
- Seated DB lateral raise — seated removes body lean.
Watch for
- Shrugging the trap to get the arm higher
- Swinging to generate momentum
- Elbow bending to reduce load
Substitutions
- Seated DB lateral raise
- Lu Xiaojun lateral (heavy + cheat eccentric)
- Cable lateral raise