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Shoulders · Body Weight
Shoulder Abduction
Shoulder Abduction is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius
How to do Shoulder Abduction
- Stand upright with your feet shoulder-width apart and your arms at your sides.
- Slowly raise your arms out to the sides until they reach shoulder height, forming a T shape with your body. Keep your palms facing down and your elbows slightly bent.
- Hold the position for a moment, feeling the activation in your shoulders.
- Slowly lower your arms back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Move your arms slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you raise your arms and inhaling as you lower them.
- Ensure your shoulders stay relaxed and away from your ears throughout the movement.
- Avoid using momentum to lift your arms; focus on using your shoulder muscles.
Shoulder Abduction alternatives
More delts exercises
Shoulder Abduction FAQ
What muscles does Shoulder Abduction work?
Shoulder Abduction mainly works the delts in the shoulders (Deltoids). The upper back work as secondary muscles.
What equipment do you need for Shoulder Abduction?
None. Shoulder Abduction is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Shoulder Abduction 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 Shoulder Abduction good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Shoulder Abduction burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Shoulder Abduction?
Other exercises for the delts include Kettlebell Shoulder Extension, Resistance Band Shoulder Adduction, Dumbbell Shoulder Extension and Dumbbell Upright Shoulder External Rotatio.
For developers
Use Shoulder Abduction 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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