Single Arm Resistance Band Shoulder Adduction
Easy
Also known as: Single Arm Band Shoulder Adduction
Expert Advice
Stand far enough from the anchor that the band stays lightly taut at shoulder height. Slack here removes resistance from the start of each pull.
How-to-do Steps
- Secure the band above head height, off to your working side.
- Stand upright with feet hip-width apart, holding the band in one hand.
- Raise that arm sideways to shoulder height with your elbow slightly bent.
- Pull your arm down sideways until your hand reaches your same-side thigh.
- Return slowly to shoulder height without changing your elbow bend.
- Complete the prescribed repetitions on this side, then switch arms.
Common Mistakes
- Torso leans away during the pullFix: keep your ribs stacked over your hips.
- Shoulder hikes toward your earFix: keep your neck long as you pull.
Coach Cues
Sweep toward your thighKeep your elbow softStay tall
Short reminders to keep in mind during every set.
Track Single Arm Resistance Band Shoulder Adduction in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Single Arm Resistance Band Shoulder Adduction primarily targets the Lats, with Strength mechanics using Resistance Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats75%
Secondary
Chest25%
Equipment
Resistance Band
Exercise Type
Strength
Why Level 2?
Easy
Requires basic shoulder control and an upright torso against sideways band tension.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Resistance Band Shoulder Adduction work?
Single Arm Resistance Band Shoulder Adduction primarily targets the Lats. Secondary muscles involved include Chest. It is classified as a Strength exercise performed with Resistance Band.
How many sets and reps should I do for Single Arm Resistance Band Shoulder Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Single Arm Resistance Band Shoulder Adduction suitable for beginners?
Yes, Single Arm Resistance Band Shoulder Adduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Arm Resistance Band Shoulder Adduction?
Torso leans away during the pull: keep your ribs stacked over your hips. Shoulder hikes toward your ear: keep your neck long as you pull.
