# Resistance Band Shoulder Adduction

A single-arm band exercise that pulls your straight arm from shoulder height down to your side against a band anchored high beside you. Trains the lats and lower chest through shoulder adduction.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/resistance-band-shoulder-adduction/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-shoulder-adduction/

## Muscles worked

- Lats: 8/10
- Lower chest: 7/10
- Teres major: 6/10
- Upper chest: 4/10
- Rhomboids: 4/10
- Triceps: 3/10

## How to do the Resistance Band Shoulder Adduction

1. Stand side-on to a high anchor, holding the band in one hand.
2. Step away until the band is taut, arm straight out at shoulder height.
3. Sweep your arm down to your hip, keeping it straight.
4. Slowly return your arm to shoulder height along the same arc.
5. Do all reps on one arm before switching to the other side.

### Full technique — 7 steps

1. Anchor a band high on a rack and stand with your working side toward it.
2. Hold the band in one hand and step sideways until it is taut with your arm straight out at shoulder height.
3. Stand tall with feet about hip-width apart and your free arm relaxed at your side.
4. Keep your elbow nearly straight and set your shoulder down away from your ear.
5. Sweep your arm down in an arc until your hand reaches the side of your hip.
6. Return along the same arc until your arm is back at shoulder height without letting the band pull it up.
7. Complete all reps on one side before switching arms and matching the same reps.

## Common mistakes

- Bending elbows through the pull
- Leaning away from the anchor
- Shrugging the working shoulder
- Letting the band pull the arm up fast
- Stopping short of shoulder height

## Form cues

- Keep elbow bend fixed
- Shoulder away from ear
- Keep torso quiet
- Pull hand to hip
- Move from the shoulders

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Ski Erg Straight Arm Pulldown](https://seto.fit/exercises/ski-erg-straight-arm-pulldown/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Shoulder Adduction — Beginner**
- Harder: [Single Arm Resistance Band Straight Arm Pulldown](https://seto.fit/exercises/single-arm-resistance-band-straight-arm-pulldown/) — Beginner
- Harder: [Lying Cable Pullover](https://seto.fit/exercises/lying-cable-pullover/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Shoulder Adduction work?

Primary: Lats 8/10, Lower chest 7/10. Also works: Teres major 6/10, Upper chest 4/10, Rhomboids 4/10, Triceps 3/10.

### When should I do the Resistance Band Shoulder Adduction in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Shoulder Adduction?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Shoulder Adduction?

Machine: Ski Erg Straight Arm Pulldown.

### What is a harder version of the Resistance Band Shoulder Adduction?

Single Arm Resistance Band Straight Arm Pulldown (Beginner), Lying Cable Pullover (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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