Single Arm Shoulder Adduction
Easy
Expert Advice
Keep the working shoulder away from your ear. If it hikes upward, start with your arm lower.
How-to-do Steps
- Stand upright with your feet hip-width apart and both arms at your sides.
- Raise one largely straight arm sideways to a comfortable height.
- Lower that arm toward your opposite hip, stopping slightly across your body's front.
- Return your arm outward to its starting height, keeping the opposite arm still.
- Complete your repetitions on this side, then switch arms.
Common Mistakes
- Torso twists with your armFix: keep your chest facing forward.
- Arm swings through the bottomFix: slow down before changing direction.
Coach Cues
Sweep down and inwardChest faces forwardShoulder stays relaxed
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Shoulder Adduction primarily targets the Shoulders, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Chest15%
Lats10%
Triceps5%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 2?
Easy
Standing unsupported requires basic postural control while one arm moves.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Shoulder Adduction work?
Single Arm Shoulder Adduction primarily targets the Shoulders. Secondary muscles involved include Chest, Lats, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Single Arm Shoulder Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Single Arm Shoulder Adduction suitable for beginners?
Yes, Single Arm 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 Shoulder Adduction?
Torso twists with your arm: keep your chest facing forward. Arm swings through the bottom: slow down before changing direction.
