Description
Horizontal abduction movement to target the back of the shoulder.
01 · Setup
Set up the movement
- Adjust the pulley height to maintain a natural trajectory.
- Stable torso, low shoulders, long neck.
- Semi-flexed arms with constant angle.
- Shoulder blades under control.
02 · Execution
Perform the rep
- Open the arms in an arc until the rear shoulder contraction occurs.
- Take a short pause at the end of the movement.
- Come back slowly, keeping the same elbow angle.
- Maintain continuous tension and control the return to the stretch.
Technique cue
Open with the back of the shoulder, without raising the trapezius.
Common mistakes- rising shoulders
- tempo too abrupt
- shortened range of motion
- back that compensates
- let the load return suddenly
Safety notes
Risks of poor execution
- Repeated shoulder elevation can overload the neck.