Abduction exercises
37 exercises, 2 pages
Filters in the catalogueMostly for: shoulders, rear shoulders, back
Glutes · Beginner
Side Plank Clamshell (Moving Trunk)
Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
Back · Beginner
Resistance Band Supinated Grip Pull Apart
A standing band exercise for the upper back and rear shoulders. Its palms-up grip distinguishes this variation from an overhand pull-apart, with the arms moving apart against elastic resistance.
Glutes · Beginner
Lateral Band Walk
Consists of side steps in a shallow squat with a loop band around the thighs, just above the knees. The band provides resistance for the hip abductors.
Shoulders · Intermediate
Barbell Rear Delt Raise
A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.
Shoulders · Intermediate
Dumbbell Incline Rear Lateral T Raise
The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.
Shoulders · Beginner
Machine Lateral Raise
An isolation exercise targeting the lateral deltoid muscles. It involves using a specialized machine that provides stability and controlled movement, allowing for focused muscle engagement. This exercise is ideal for building shoulder width and improving shoulder symmetry.
Back · Beginner
Dumbbell Incline Chest Supported Lateral Raises
The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids.
Shoulders · Intermediate
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles.
Shoulders · Intermediate
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group.
Glutes · Beginner
Side Plank Clamshell (Stable Trunk)
Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.
Glutes · Beginner
Band Hip Abduction
A standing single-leg band exercise that trains hip abductor strength. The anchored band creates lateral resistance while the body maintains balance.
Shoulders · Intermediate
Chest Supported Lateral T Raise
An isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
Shoulders · Beginner
One-Arm Dumbbell Lateral Raise
A standing shoulder-isolation exercise with one dumbbell moving out to the side. It targets the lateral deltoid while the torso remains unsupported and still.
Shoulders · Beginner
Cable Leaning Lateral Raise
A leaning cable variation of the lateral raise for the lateral deltoids. The body angle changes the line of resistance compared with an upright cable lateral raise.
Shoulders · Beginner
Cable Seated Rear Lateral Raise
A seated cable isolation exercise for the rear deltoids. Cable resistance maintains tension while the seated position limits momentum from the lower body.
Shoulders · Beginner
Dumbbell Poliquin Lateral Raise
An advanced dumbbell shoulder-isolation variation that emphasizes the lateral deltoids. Its controlled side-raising pattern keeps the focus on the middle portion of the shoulder.
Shoulders · Intermediate
Dumbbell Lu Raises
The Dumbbell Lu Raise, inspired by Olympic weightlifter Lu Xiaojun, is a shoulder exercise that targets the lateral deltoids. It involves lifting dumbbells to the side with a controlled motion, emphasizing shoulder stability and muscle engagement.
Shoulders · Beginner
Dumbbell Lateral Raise
A standing shoulder exercise in which both arms lift out to the sides against dumbbell resistance. It emphasizes shoulder abduction, with the side deltoids producing the main arm movement.
Shoulders · Beginner
Cable Lateral Raise
An isolation shoulder exercise that targets the lateral deltoids with cable resistance. The cable maintains consistent loading through the side-raising pattern.
Shoulders · Intermediate
One-Arm Dumbbell Incline Lateral Raise
A unilateral shoulder exercise performed side-lying against an inclined bench. The supported torso changes the arm angle relative to gravity while the working arm raises the dumbbell outward, with the side deltoid producing the main movement.
Shoulders · Beginner
Seated Bent Over Dumbbell Lateral Raise
Targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
Shoulders · Beginner
One-Arm Dumbbell Supported Bent Over Lateral Raise
An isolation exercise targeting the posterior deltoids.
Shoulders · Intermediate
Alternate Bent Over Dumbbell Reverse Fly
An isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Shoulders · Beginner
Landmine Lateral Raise
A shoulder-isolation variation using the free end of a landmine bar. Its arcing resistance path emphasizes the lateral deltoids while the anchored bar provides a distinct loading profile from dumbbells.
