Standing Assisted Rope Abduction

Standing Assisted Abduction with Rope

1. Setup:
- If using a resistance band, secure one end to a sturdy anchor point at about shoulder height. If using a cable machine, adjust the pulley to the same height.

2. Starting Position:
- Stand facing away from the anchor point or cable machine, holding the handle of the band/cable in your right hand.
- Position your feet shoulder-width apart for stability.
- Keep your left hand on your hip or relaxed at your side.

3. Body Position:
- Maintain a slight bend in your knees.
- Keep your core engaged and your back straight.
- Your right arm should be straight down beside you, holding the band/cable with a loose grip.

4. Movement:
- Inhale as you prepare to move.
- Exhale and raise your right arm out to the side, leading with your elbow until your arm is parallel to the ground. Your palm should face down.
- Be sure to keep your shoulder down and away from your ear to avoid tension in the neck.

5. End Position:
- Hold the top position for a moment, ensuring your body remains stable.
- Focus on feeling the contraction in your shoulder and the side of your upper arm.

6. Return:
- Inhale as you slowly lower your arm back to the starting position, maintaining control of the movement.
- Avoid letting the band/cable snap back quickly to prevent injury.

7. Repetitions:
- Aim for 10-15 repetitions, then switch to the left arm and repeat.

8. Form Tips:
- Keep your movements slow and controlled.
- Avoid using momentum; focus on muscle engagement.
- Ensure your shoulder and arm are aligned throughout the exercise.

9. Cool Down:
- After completing your sets, take a moment to stretch your arms and shoulders to relax the muscles.