Start by standing straight with your feet shoulder-width apart. If using weights, hold a dumbbell in each hand or attach resistance bands to a stable surface roughly at hand level. Keep your arms straight with the palms facing down if holding weights, or grasp the handles of the resistance bands with palms facing down.
Keeping your arms straight and elbows slightly bent to avoid locking them, lift your arms straight out to the sides and slightly behind you. Your arms should move in a horizontal plane, away from the midline of your body, to perform the transverse abduction.
Lift your arms to a point where they are in line with your body, creating a T shape. Ensure you are using your shoulder muscles to do the lifting and not momentum.
Squeeze your shoulder blades together slightly as you reach the peak of the movement to activate your upper back muscles.
Slowly lower your arms back to the starting position under control to complete one repetition.
Perform the exercise for the desired number of reps and sets, and, if necessary, adjust the resistance to match your fitness level.
Remember to breathe in as you lower your arms and breathe out as you lift them. Ensure you keep your core engaged throughout the exercise to maintain good posture and stability.
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