The shoulder or deltoid is made up of three muscular heads: anterior (front), medial (middle), and posterior (rear). Each head plays a different role in how the shoulder moves. The side lateral raise mainly works the middle head of the shoulder, although each head assists with the movement. As with most shoulder exercises, this one can be performed seated or standing.

Stand in the center of the resistance bands with your legs shoulder width apart. Grasp the tubing handles and place them by your thighs. You can also start with the hands touching. Next, raise your arms out to the sides until they are parallel to the floor. As your arms go up, keep the palms facing down. Slowly lower your arms and repeat the exercise. You should exhale as the arms go up.