About this exercise
A mobility drill that trains active shoulder adduction by moving the arms back toward the body from an abducted position. It targets the latissimus dorsi and chest to improve shoulder mobility and joint control.
Shoulder Adduction
Step by step instructions, muscle activation and variants for the Shoulder Adduction.
EasySide shoulders
How to Perform
- Stand tall with your arms extended out to the sides at approximately shoulder height
- Keep your shoulders relaxed and core engaged
- Slowly bring your arms down and toward your body in a controlled arc
- Hold briefly at the bottom position with arms alongside your body
- Raise back to the starting position and repeat
Muscle Activation
Primary
Side shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Shoulder Adduction
The Shoulder Adduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Arm Circle Step Back
Bodyweight · Easy
Front shouldersSide shouldersCoreRear shoulders
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back
Arm circles stretch
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius