Shoulder - Transverse Abduction - Articulations
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Stretching
The shoulder transverse abduction articulation is a bodyweight mobility drill that targets the rear deltoid, infraspinatus, and teres minor by sweeping the arm horizontally outward from a cross-body position. Performed in a controlled, rhythmic fashion, it improves shoulder joint range of motion and is well suited as a warm-up or active recovery movement.
Shoulder - Transverse Abduction - Articulations: So führst du sie aus
- 1Stand tall with your feet shoulder-width apart and your core lightly braced.
- 2Bring your right arm across your body at shoulder height, so the hand reaches toward your left shoulder — this is the starting position.
- 3Keep a slight bend in the elbow throughout the movement to reduce joint stress.
- 4Slowly sweep the arm horizontally outward (transverse abduction) until it points directly to your right side or slightly behind it.
- 5Feel the stretch deepen in the rear deltoid and the rotator cuff muscles (infraspinatus and teres minor) as the arm moves away from the body.
- 6Pause briefly at the end range, then return the arm back across the body to the starting position in a controlled arc.
- 7Complete the desired number of repetitions on the right side, then switch arms and repeat.
- 8Breathe steadily throughout — exhale as the arm sweeps outward, inhale as it returns across the body.
Technik-Tipps
- Move at a slow, deliberate pace; this is an articulation drill, not a swing — momentum defeats the purpose.
- Keep the working shoulder down and away from your ear throughout the movement to avoid shrugging.
- If you feel pinching in the front of the shoulder, reduce how far you bring the arm across the body at the start.
- For a deeper end-range stretch, add a one-to-two second pause when the arm reaches maximum abduction before returning.
- Perform on both sides even if only one shoulder is the target — symmetrical mobility work reduces compensation patterns.
Häufige Fehler
- Swinging the arm with momentum: using speed reduces time under stretch and prevents the rear deltoid, infraspinatus, and teres minor from being effectively mobilized.
- Letting the shoulder rise toward the ear: shrugging shifts tension away from the target muscles and can irritate the shoulder joint.
- Rotating the torso to assist the movement: twisting the trunk instead of isolating the shoulder makes the drill less effective and masks true mobility limitations.
- Locking the elbow fully straight: a rigid, fully extended arm increases stress on the elbow joint; keep a soft bend throughout.
- Skipping the cross-body starting position: beginning with the arm already at the side shortens the available range and removes the stretch stimulus on the rear deltoid and rotator cuff muscles.
Häufig gestellte Fragen
What does transverse abduction mean?
Transverse abduction refers to moving the arm horizontally outward, away from the midline of the body, while the arm remains at roughly shoulder height. In this drill you start with the arm pulled across the body (transverse adduction) and sweep it outward — that outward arc is the transverse abduction.
Which muscles does this exercise stretch?
The primary muscles stretched are the rear deltoid (posterior head of the deltoid), the infraspinatus, and the teres minor. The infraspinatus and teres minor are rotator cuff muscles located on the back of the shoulder blade.
How many repetitions should I do?
For a warm-up or mobility circuit, 10–15 slow, controlled repetitions per side is a reasonable starting point. As a standalone active-recovery drill, two to three sets of 10–15 reps per side work well.
Can I do this exercise if my shoulder is sore?
If you have acute shoulder pain or a diagnosed shoulder injury, consult a healthcare professional before performing this or any shoulder mobility drill. For general post-training soreness, moving through a pain-free range at low intensity is typically fine, but stop immediately if you feel sharp or pinching pain.
Is this exercise suitable as a warm-up before overhead pressing?
Yes. Sweeping the arm through its horizontal range of motion increases blood flow and synovial fluid distribution in the shoulder joint, which can help prepare the rear deltoid and rotator cuff muscles for the demands of overhead or pressing work.
