Star Exercise of the Week: Horizontal Abduction with a Resistance Band

This is a super simple and quick exercise used to target multiple muscles around the shoulder and shoulder blade!

Some of the key muscles you’ll be activating with horizontal abduction include the following:

• Rhomboids
• Middle trapezius 
• Lower trapezius
• Posterior deltoid
• Supraspinatus

You can either tie a resistance band around a doorknob or utilize one with a door anchor attached, such as the ShoulderFit Resistance Exerciser. 

Let’s do it!

Step 1: Starting Position:

• Stand next to the door so that the working arm will be further away from the door (this will help you determine which direction to face).
• Holding the resistance band, stretch the arm straight forward in front of you.
• The arm should be at a 90-degree angle with the palm facing in the direction of the door. 
• Make sure to stand with a tall posture.

Step 2: Horizontal Abduction:

• Retract or squeeze the shoulder blade on the working side directly inward.
• While maintaining a straight arm, move the arm directly to the side, away from the door.
• Move the arm as far as your range of motion is comfortable with (this should be pain-free!) but move no further than the arm being even with the shoulder.
• Hold for up to 2 seconds, then return to your starting position.
• Repeat 10-15x for 2-3 sets.

There you have it!