Shoulder Adduction
Strengthen your core & improve posture with Shoulder Adduction. Tone your arms by pulling against resistance, and feel the burn!
The Shoulder Adduction mainly works the chest and shoulders, with help from the traps and back. You'll need: cable machine or dumbbells.
Required Equipment
Shoulder Adduction Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Boxer Muscle (serratus anterior)
Shoulder Adduction Variations and Alternatives
How to do the Shoulder Adduction
Stand upright with your feet shoulder-width apart. If using weights, hold a dumbbell in one hand or position yourself at a cable machine with the handle at shoulder height.
Start with your arm extended to the side at shoulder height, parallel to the floor. Ensure that your hand is at or just above shoulder-level.
Keep your arm straight, and gradually bring it down to the side of your body.
Control the movement as you lower your arm, engaging the muscles in your chest and the side of your back.
Slowly return to the starting position with your arm extended out to the side, maintaining a steady pace.
Complete the desired number of repetitions and sets for each arm. If using weights, ensure you are using an appropriate weight that allows you to complete each movement with good form.
Be sure to keep your back straight and avoid using momentum to swing your arm. If you feel any pain or discomfort, stop the exercise immediately and consult a professional. Always warm up before performing any resistance training exercises.
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Shoulder Adduction FAQs
What muscles does the Shoulder Adduction work?
The Shoulder Adduction mainly works the chest and shoulders, with help from the traps and back. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Shoulder Adduction?
Cable machine or dumbbells.
What workout day should the Shoulder Adduction go on?
It belongs on pull day in a push/pull/legs routine.
What are some Shoulder Adduction variations and alternatives?
Similar exercises include the Resistance-Band Shoulder Adduction, Shoulder Flexion, Shoulder Transverse Abduction and Shoulder Transverse Adduction.
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