Standing Horizontal Shoulder Abduction with Resistance

Equipment
Resistance Bands

Purpose

Horizontal shoulder abduction is a great way to strengthen your shoulder and upper back muscles. Targeting these muscles helps promote good posture, and strengthening these muscles helps avoid injuries while doing everyday activities such as lifting or reaching.

Set up

Stand tall with your feet hip width apart.

Hold a resistance band with both arms straight out in front of you with your elbows extended.

Your arms should be at about a 90 degree angle to your body and your palms should be facing up. Your arms should be shoulder-width apart.

Movement

Keeping your arms straight and at chest level, pull the band out to the sides with both arms as far as is comfortable while squeezing your shoulder blades together. If it’s possible for you, you can extend until your arms are out to your sides in line with your shoulders, but don’t go beyond that. Then slowly return to your starting position.

Think about squeezing a pencil between your shoulder blades.

Tips

  • If it’s possible for you, you can extend until your arms are out to your sides in line with your shoulders, but don’t go beyond that.
  • You want to get a good retraction of your shoulder blades without flaring your rib cage.  
  • Be careful not to round your shoulders or lift your shoulders as you are doing this exercise.  Your shoulder blades should just be squeezing back.
  • Keep your arms straight and level throughout the movement. Don’t bend your elbows or allow your arms to move up or down.
  • Your spine should stay in a neutral position.
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