Fraud Blocker
March 7, 2023
Author: Shelby
  • Home
  • /
  • Blog
  • /
  • 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!

Shoulder Rehab Tools

We Fix Shoulders.

Get rid of shoulder pain in as little as 3 days...even if you've tried everything else and failed!

Whether you are pre- or post-op, the proven "shoulder pulley" method is the most affordable thing you can try to fix your shoulder. 

About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

Medical Disclaimer

This website is intended to provide educational information only and should not be taken as medical advice. The information shared on this website is based on research, but is not intended to replace the advice of a healthcare professional. We recommend that you consult your healthcare provider for any specific questions or concerns you may have. The website does not accept responsibility for any harm that may occur from using the information given on this site. Speak to your medical provider about any health issues!

Have comments? Fire away...

Your email address will not be published. Required fields are marked

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}