Band Lateral Raise vs Behind Neck Press
Which one fits your Shoulder workout plan?
Contents
Band Lateral Raise is the easier place to start — difficulty 2 of 5 vs 5. Compare Shoulder form cues and when to progress.
Compare the benefits of Band Lateral Raise and Behind Neck Press and pick the one that fits your Shoulder workout.
Band Lateral Raise vs Behind Neck Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Lateral Raise more often — 914 sessions compared to 466 for Behind Neck Press.
What most people do isn't always what fits you. Band Lateral Raise and Behind Neck Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Lateral Raise and Behind Neck Press Differ
| What differs | Band Lateral Raise | Behind Neck Press |
|---|---|---|
| Muscles worked | side delts | front delts, side delts, and triceps |
| Equipment | a resistance band | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 914 sessions | 466 sessions |
How to Do Band Lateral Raise
Band Lateral Raise Muscles Worked: Shoulder
Form
- 1. Slowly lift your arms to shoulder height while keeping your elbows slightly bent.
- 2. Make sure the palms of your hands are facing the floor or towards the front of your body.
- 3. Slowly lower your arms back to the starting position.
- 4. However, do not lower your arms completely; only lower them until your shoulders are relaxed.
Coach's Tips
- 1. Please be careful not to raise your hands higher than shoulder height.
- 2. If your palms are facing behind your body, it may cause shoulder pain, so please keep them facing the floor or in front of your body.
For a full Band Lateral Raise guide with alternatives and benefits, see the Band Lateral Raise exercise guide.
How to Do Behind Neck Press
Behind Neck Press Muscles Worked: Shoulder
Form
- 1. Please lift the barbell above your head.
- 2. Slowly return to the starting position.
Coach's Tips
- Since this exercise can put strain on the shoulders, if you hear sounds or feel pain in your shoulders, please substitute it with another exercise.
For a full Behind Neck Press guide with alternatives and benefits, see the Behind Neck Press exercise guide.
Frequently Asked Questions
Which is better for Shoulder, Band Lateral Raise or Behind Neck Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Shoulder, so the choice comes down to the equipment you have and the muscles you want to load.
Do Band Lateral Raise and Behind Neck Press work the same muscles?
Not quite. Band Lateral Raise loads side delts, and Behind Neck Press loads front delts, side delts, and triceps.
What equipment do Band Lateral Raise and Behind Neck Press need?
Band Lateral Raise needs a resistance band, and Behind Neck Press needs a barbell.
Which is easier to start with?
Band Lateral Raise is the easier place to start. Move to Behind Neck Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
