Procaryote
Shoulder · Strengthening

Horizontal Abduction Isometric Shoulder Exercise Standing

Horizontal abduction isometric shoulder exercise, standing, 3 sets, hold 10 seconds, rest 30 seconds

Illustration of the Horizontal Abduction Isometric Shoulder Exercise Standing exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds hold

Rest: 30 seconds between each set

Description: Stand upright with your arm along your side. Slowly lift your arm sideways in the shoulder plane up to the indicated angle, with the elbow slightly bent, then hold this position without moving for 10 seconds while keeping the scapula stable and the trunk straight.

Tips: Keep your back straight and avoid shrugging your shoulder. Contract the muscles around the scapula to stabilize the shoulder.

Progression: Gradually increase the hold duration from 10 to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, arm along the side
Clinical goal
Strengthen shoulder muscles and stabilize the scapula
Also known as
lateral isometric shoulder elevation, standing shoulder abduction, lateral shoulder strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.