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Resistance Band Shoulder Adduction
Resistance band shoulder adduction targets the pectoralis major, anterior deltoids, and latissimus dorsi to enhance shoulder strength and stability; commonly used for rehabilitation and functional upper body training.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
8/10Anterior Delts
Lats
7/10Teres Major
Traps
4/10Mid Traps
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach a resistance band to a sturdy anchor at shoulder height. Stand sideways with the working arm extended out, grasping the band with light tension, feet shoulder-width apart.
- Keep arm straight or slightly bent at elbow.
- Pull band across body toward midline.
- Squeeze chest and shoulder at peak contraction.
- Hold briefly.
- Slowly return to start, resisting the band.
- Repeat for reps, then switch sides.
Coaching Tips
Form Cues
- Keep arm straight
- Engage core
- Squeeze at center
- Control return
Breathing
Inhale as you return to start; exhale as you pull the band across.
Tempo
2-1-2
Range of Motion
From arm extended to side at shoulder height to hand crossing midline in front of opposite shoulder.
Safety
Safety Notes
- Secure anchor firmly
- Use appropriate resistance
- Avoid if acute shoulder pain
- Maintain neutral spine
Spotting
Not required; bands provide self-limiting resistance.
Common Mistakes
- Using momentum
- Hunching shoulders
- Locking elbow
- Incomplete range
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion
- Neutral spine mobility
Build Up First
- Basic posture awareness
- Familiarity with band tension
Also known as
Band Horizontal Adduction, Banded Shoulder Pull-In, Resistance Band Chest Adduction
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