Procaryote
Shoulder · Strengthening

Horizontal Pull with Elastic

Horizontal elastic pull, 3 sets, 12 repetitions, tempo 2-0-2

Illustration of the Horizontal Pull with Elastic exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2 seconds to pull, 0 seconds pause, 2 seconds to return

Description: Sitting or standing, hold the elastic with both hands, arms extended in front of you. Slowly pull the elastic towards your chest while squeezing the shoulder blades, then gently return to the starting position.

Tips: Keep your back straight and avoid leaning your torso backward. Control the movement well to effectively engage the shoulder muscles.

Progression: Increase the resistance of the elastic or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band
Starting position
Sitting or standing, arms extended in front holding elastic band
Clinical goal
Muscle strengthening of the shoulders
Also known as
elastic pull, shoulder horizontal row, shoulder exercise with elastic

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.