Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Band Curl
2 sets · 15 reps · 25s rest
Stand on the band and curl. Step wider on the band to make it lighter.
Steps
Stand on the middle of the band with your feet shoulder-width apart, holding one handle in each hand at your sides.
Keep your elbows tucked into your ribs and your palms facing forward at the bottom of the rep.
Curl both hands up toward your shoulders by squeezing the biceps, keeping the elbows pinned in place.
Pause briefly at the top with the biceps fully contracted, feeling the band's tension at peak resistance.
Lower your hands back down with control over a 2 to 3 second eccentric, fighting the band on the way down.
Repeat for 10 to 15 reps, focusing on the squeeze at the top rather than the speed of the movement.
Cues
Elbows stay pinned.
Curl to the shoulder.
Resist on the way down.
Common mistakes
Letting the elbows drift forward as you curl, which turns the movement into a half-rep front raise.
Standing on too narrow a section of the band, which makes the tension uneven between the two arms.
Rushing the eccentric and letting the band snap your hands back down — you lose half the time-under-tension.
Leaning back to swing the weight up, which shifts work from the biceps to momentum and the lower back.
2. Band Lateral Raise
2 sets · 15 reps · 25s rest
Raise out to the sides only as high as the shoulders. Higher just brings the neck in.
Steps
Stand on the middle of a band with feet shoulder-width apart, holding one handle in each hand at your sides.
Keep a slight bend in your elbows and your palms facing your thighs at the start of the movement.
Lift both arms straight out to the sides until your hands reach shoulder height, leading with the elbows.
Pause briefly at the top, feeling the side delts squeeze under the band's peak tension.
Lower your arms back down with control over a 2 to 3 second eccentric, fighting the band the whole way.
Repeat for 12 to 15 reps, prioritizing strict form over band tension.
Cues
Lead with the elbows.
Stop at shoulder height.
No shrugging.
Common mistakes
Swinging the torso to throw the arms up — momentum cheats the side delts out of the work.
Letting the elbows lock straight, which shifts load to the wrists and forearms.
Raising the arms above shoulder height, where the traps take over from the side delts.
Using a band too heavy for the lift, breaking form and losing the strict isolation pattern.
3. Band Single Arm Lateral Raise
2 sets · 12 reps · 25s rest · both sides
Single-arm raises stop the stronger side from taking over. Keep the torso from leaning.
Steps
Stand on one end of a band with your right foot, holding the other handle in your right hand at your thigh.
Plant your feet shoulder-width apart, keeping a slight bend in your working elbow throughout.
Lift your right arm straight out to the side until your hand reaches shoulder height.
Pause briefly at the top, feeling the side delt squeeze under the band's peak tension.
Lower your arm back down with control over a 2 to 3 second eccentric, fighting the band the whole way.
Complete 10 to 12 reps per arm, switching sides once the working delt is fully fatigued.
Cues
One arm at a time.
Torso stays still.
Lower slowly.
Common mistakes
Leaning the torso to the opposite side to swing the arm up — momentum cheats the side delt.
Letting the working elbow lock straight, which shifts load to the wrists and forearms.
Raising the arm above shoulder height, where the traps take over from the side delts.
Using a band tension that's too heavy and breaking form rather than dropping to clean reps.