Back · Bodyweight
Shoulder - Adduction
How to do the shoulder - adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start with your arm raised out to the side. Bring it back down toward your body and across the midline, leading with the lat and chest. Pause briefly, then return with control and repeat on each arm.
- 1Feel your lat and chest pull the arm down toward your side
- 2Draw the arm across through a controlled range
- 3Keep your torso still and shoulder set down and back
Common mistakes
- Do not let the arm drop with momentum
- Avoid shrugging or hiking the shoulder during the pull
- Do not twist your torso to move the arm
Muscles worked
The shoulder - adduction mainly works the lats, with the mid chest assisting.
- LatsPrimary
- Mid ChestSupport
- Lower ChestMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Rear DeltsMinor
Kovo programs the shoulder - adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.