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Shoulder · Strengthening

Horizontal Row with Elastic Band on Unstable Cushion

Horizontal row with elastic band on unstable cushion, 3 sets, 12 repetitions

Illustration of the Horizontal Row with Elastic Band on Unstable Cushion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing on an unstable cushion, hold an elastic band in front of you with arms extended. Slowly pull the elbows backward, bringing the shoulder blades together, then gently return to the initial position with arms extended.

Tips: Keep the chest open and shoulders down during the pull. Control the movement to avoid jerks and maintain balance on the cushion.

Progression: Increase the resistance of the band or the time under tension as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band, unstable cushion
Starting position
Sitting or standing on an unstable cushion, arms extended in front
Clinical goal
Strengthen shoulder muscles and improve scapular stability
Also known as
elastic band row on cushion, unstable surface scapular exercise, horizontal band pull

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.