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Standing Isometric Shoulder Adduction Against a Folded Towel

IntermediateStrengthTier T2

You stand upright with a folded hand towel wedged between the inside of one upper arm and your side. You press your arm into the towel and hold.

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

Home Options

  • towel

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall and relaxed on a flat floor with both feet flat about hip-width apart and nothing in either hand.
  • Fold a plain hand towel into a thick pad and wedge it between the inside of your right upper arm and the side of your right ribs, its top end in your armpit, then let the arm hang beside you with the elbow bent only slightly.
  1. A standing woman with a folded towel wedged between her right upper arm and her ribs, the arm resting on it.

    Step 1 of 3

    Stand tall with a folded towel wedged between your right upper arm and the side of your ribs. Let your arm rest beside you on the towel, with the elbow just slightly bent.

  2. The same standing woman with her right arm pressed in against the towel, which is slightly flattened between her arm and her ribs.

    Step 2 of 3

    Push your arm softly in toward your ribs onto the towel and keep it there. Keep your shoulder relaxed and your posture tall.

  3. A standing woman with a folded towel wedged between her right upper arm and her ribs, the arm resting on it.

    Step 3 of 3

    Stand tall with a folded towel wedged between your right upper arm and the side of your ribs. Let your arm rest beside you on the towel, with the elbow just slightly bent.

Safety Information

Avoid shrugging your shoulder, and focus on a steady, good-quality press rather than on force. Press gently: a steady press, no jerk. 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.