Week 140: How to Perform Horizontal Shoulder Abduction
- Keep It Moving PT & Wellness
- 6 days ago
- 2 min read
It's happening, y'all! Spring is in full force, the weather is (almost) perfect, and the trails are kush! Which is why you need to be strong in pushing, pulling, and need powerful legs, so this month's theme is ALL THINGS BIKE.
Exercise: How to Perform Horizontal Shoulder Abduction
Purpose: To build strength in the pulling muscles of the shoulders in the transverse plane, particularly the rhomboids and mid traps.
Who It's For: Mountain bikers, NEMBA members (IYKYK), road bikers, gravel bikers, cycle cross athletes, triathletes, unicyclers, tandem bike enthusiasts
Why We Love It: Because we need strong arms on a bike too.
Procedure:
Anchor a resistance band at chest height (or set a cable machine to chest height).
Stand sideways to the anchor point with the working arm closest to it.
Raise the working arm straight out in front of you at shoulder height, thumb pointing up.
Grab the band/handle with a slight bend in the elbow.
Brace your core and keep your shoulders down and back.
Pull your arm outward and backward in a horizontal arc until it lines up with your shoulder.
Pause briefly while squeezing the muscles between your shoulder blades.
Slowly return to the starting position with control.
Repeat for 8-12 reps, then switch sides.
Too hard? Go for Scapular Protraction and Retraction in Quadruped instead.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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