Transverse Abduction



TRANSVERSE ABDUCTION - Dumbbells

TARGET MUSCLES:

  • Posterior Deltoid (Rear Shoulder)

START POSITION:

  • Stand with the feet approximately shoulder width apart and the knees relaxed.
  • Hold a dumbbell in each hand with the arms hanging downward.
  • Hinge forward at the hips while maintaining a neutral spine.
  • Keep the head approximately in line with the spine.
  • Keep the elbows slightly bent throughout the exercise.
  • Engage the abdominals and maintain a stable torso.

PROCEDURE:

  • Keeping the elbows slightly bent, raise the dumbbells outward to the sides in a controlled motion.
  • Keep the torso stable and avoid using momentum to raise the weights.
  • Raise the arms through a comfortable range of motion, approximately to shoulder level.
  • Slowly lower the dumbbells back to the starting position under control.
  • Repeat using slow, controlled movements. (8 times in three sets)
Transverse Abduction
Image courtesy of Leonard Krasniqi