Resistance Band Shoulder Adduction — how to, muscles worked, alternatives

How to do the Resistance Band Shoulder Adduction

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

Full technique — 7 steps

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

Substitutes by equipment

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

Machine

Ski Erg Straight Arm Pulldown Same level

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 Beginner
Harder 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.