How to do Lateral Raise Tubing Exercises

Lateral pulls strengthen the lateral deltoid, or the middle of the three heads of the shoulder muscles, which are the muscles responsible for contraction of the arm and the multi-directional movement of the shoulder at the joint. A strong lateral deltoid keeps pressure off the shoulder joint and prevents deterioration of the shoulder's cartilage and rotator cuff.

Difficulty: Moderately Easy

Instructions

1. Grip the ends of the tubing–-one in each hand.

2. Place one foot in the center of the tubing to create tension in the tubing.

3. Shift all your weight to the foot standing on the tubing and anchor your free foot behind you.

4. Bring your shoulders back.

5. Turn your thumbs out.

6. Raise your hands in a slow, controlled motion until they are at a 90-degree angle to the body. Feel the contraction in the middle of the shoulder muscle.

7. Hold the contraction for a moment.

8. Lower your arms in a slow, controlled motion until you return to the beginning position.

Tips & Warnings

• Control the amount of resistance you want with your foot placement on the tubing. One foot creates initial resistance, two feet increases resistance and two feet spread shoulder-width apart creates maximum tension.
• Lateral pull tubing exercises work the lateral deltoid, the middle of the three-headed shoulder muscle. The anterior and posterior deltoid need to be worked equally with the lateral deltoid for the shoulder and arm muscles to be even and for the safety of all three muscle heads. The three heads work together, so strengthening one without the others leaves the weaker muscle portions vulnerable to injury.

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