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Resistance Band Shoulder Adduction

Resistance band shoulder adduction is an isolation exercise that targets the latissimus dorsi, teres major, and sternal pectoralis through a diagonal pulling motion. It works well as an activation drill before heavy pulling or as an accessory movement to build shoulder stability and muscular endurance.

Muscles: Back, Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Anchor the loop resistance band at a high point to your side and grab the free end with the hand closest to the anchor.
Stand tall with your arm extended up and out toward the anchor, band taut.
Brace your core and keep your torso still. Inhale.
As you exhale, pull your straight arm down and in toward the side of your body until your hand reaches your hip.
Inhale and slowly let your arm rise back to the starting position, resisting the band.
Complete your reps, then turn around and switch arms.

Common mistakes

Bending the elbow significantly turns the movement into a triceps pressdown instead of challenging the lats and shoulder adductors.
Leaning the torso toward the anchor point reduces core engagement and steals tension from the target back muscles.
Allowing the band to snap the arm back quickly removes eccentric tension and places sudden stress on the shoulder joint capsule.
Shrugging the shoulder upward during the pull restricts scapular depression and creates unwanted tension in the upper traps.

Tips

Keep a subtle, locked bend in the elbow throughout each repetition to protect the joint without involving the triceps.
Brace the abdominals and glutes firmly to prevent any torso twisting or lateral leaning.
Pause for one second at the hip to maximize peak muscular contraction before resisting the band back to the top.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions per arm to emphasize muscle control and joint stability. Keep rest periods short, between 45 and 60 seconds between sets.

Muscles worked

Resistance Band Shoulder Adduction: back, shoulders

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles are primarily worked during band shoulder adduction?

The movement primarily targets the latissimus dorsi and teres major, with secondary assistance from the lower pectorals and rotator cuff stabilizers.

What can replace this exercise if a high anchor point is unavailable?

A single-arm high cable adduction or a dumbbell straight-arm pullover provides a comparable movement pattern and stimulus.

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