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Shoulders · Band
Resistance Band Shoulder Adduction
Resistance Band Shoulder Adduction is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders · Deltoids
- Chest · Pectoralis Major
Secondary muscles
- Upper Back · Rhomboids, Trapezius
How to do Resistance Band Shoulder Adduction
- Attach one end of a resistance band to a sturdy anchor point at a high height. Stand with your left side facing the anchor point, holding the other end of the band with your right hand.
- Stand with your feet shoulder-width apart. Extend your right arm straight out to the side parallel to the floor, palm facing down.
- Pull the band towards your body, bringing your right hand close to your hip, keeping your arm straight.
- Slowly return your right arm to the starting position with control. Repeat for the desired number of repetitions, then switch to the left side.
Form tips
- Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
- Exhale as you pull the band across your body and inhale as you return to the starting position.
- Use a resistance band that provides enough tension to challenge your muscles without compromising form.
Resistance Band Shoulder Adduction alternatives
More delts exercises
Resistance Band Shoulder Adduction FAQ
What muscles does Resistance Band Shoulder Adduction work?
Resistance Band Shoulder Adduction mainly works the delts in the shoulders (Deltoids and Pectoralis Major). The upper back work as secondary muscles.
What equipment do you need for Resistance Band Shoulder Adduction?
You need a band.
How many sets and reps of Resistance Band Shoulder Adduction should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Shoulder Adduction good for beginners?
Yes. Resistance Band Shoulder Adduction is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Resistance Band Shoulder Adduction burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Resistance Band Shoulder Adduction?
Other exercises for the delts include Shoulder Abduction, Dumbbell Shoulder Extension, Kettlebell Shoulder Extension and Shoulder Extension.
For developers
Use Resistance Band Shoulder Adduction in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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