This is a super simple and quick exercise used to target multiple muscles around the shoulder and shoulder blade!The shoulder direction you’ll be working on is horizontal abduction. Recall, this is the motion you perform when you move the arm away from the midline of the body. Horizontal abduction is performed in a specific plane of movement, which you’ll see below.
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!The video below provides a closer look at this exercise:
Medical disclaimer
The information in this article is for general education only. It is not medical advice, diagnosis, or treatment, and reading it does not create a provider-patient relationship with RangeMaster. Recovery plans differ from person to person. Talk with your surgeon, physician, or physical therapist before you start, stop, or change any exercise, product, or treatment, and follow their instructions when they differ from anything you read here.
If you think you are having a medical emergency, call 911 or your local emergency number right away.
RangeMaster makes and sells the products linked in this article. Full medical disclaimer.