The shoulder or deltoid is made up of three muscular heads: anterior (front), medial (middle), and posterior (rear). Each plays a different role in how the shoulder moves. The alternating shoulder press primarily works the anterior portion of the deltoid, but each head assists with the movement.

Instructions:

This exercise can be performed seated or standing. First, secure the flat resistance band under your shoe(s). Grasp the bands near the ends. Position the bands near your shoulders. With one arm, slowly press the band over your head. Your arm should extend just short of locking the elbow. Lower your arm back to the starting point. Perform the same movement on the opposite arm. Repeat the exercise in alternating fashion. You should exhale each time your arm goes up.