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Supine Horizontal Adduction

IntermediateStrengthTier T2

You lie on your back on a bench with your knees bent and feet flat, arms out to the sides at shoulder height with palms up. You slowly sweep both straight arms up and together over your chest. Then you lower them back out.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sweep both arms out to the sides at shoulder height, up and together until the fingers point at the ceiling.
  • Never hold a weight or other implement in either hand.
  • For the bench, lie with the whole back and both shoulder blades on the bench, bend both knees and place both feet flat on the floor beside it, hip-width apart.
  1. A woman lying on her back on a bench, both arms stretched out to the sides at shoulder height, palms facing up.

    Step 1 of 3

    Lie on your back on the bench with both arms out to the sides at shoulder height, elbows straight and palms facing up. Keep both knees bent and both feet flat on the floor beside the bench.

  2. The same woman, both arms now swept together above her chest, fingers pointing straight up at the ceiling.

    Step 2 of 3

    Slowly sweep both straight arms up and together until your fingers point at the ceiling, then lower back to the sides with control.

  3. A woman lying on her back on a bench, both arms stretched out to the sides at shoulder height, palms facing up.

    Step 3 of 3

    Lie on your back on the bench with both arms out to the sides at shoulder height, elbows straight and palms facing up. Keep both knees bent and both feet flat on the floor beside the bench.

Breathing

  • Breathe naturally throughout the sweep.

Safety Information

If you have a shoulder impingement, rotator-cuff injury, recent shoulder surgery, or unstable shoulder, ask a physical therapist or physician before attempting this exercise, because it moves the shoulder through a wide horizontal range against gravity. Stop and lower the arms immediately if you feel a pinch, sharp pain, or numbness in the shoulder, arm, or hand at any point in the range. Keep the entire movement slow and controlled; do not let the arms drop quickly to the sides or swing upward using momentum. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.