Exercise guide
Shoulder - Adduction
- Beginner
- Compound
- Timed hold
- Chest
- Shoulders
This exercise targets the muscles responsible for pulling the arms toward the midline, specifically the lats and pectorals, using isometric tension. It is highly effective for building mind-muscle connection and shoulder stability without the need for equipment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your arms hanging straight at your sides.
- Engage your core and pull your shoulder blades down and back into a neutral position.
- Position your palms flat against the outer sides of your thighs.
How to do it
- Exhale and forcefully press your arms inward against your thighs, attempting to squeeze your ribcage with your upper arms.
- Maintain maximum tension for 3 to 5 seconds, focusing on the contraction in your chest and underarms.
- Inhale as you slowly release the pressure, returning to a relaxed standing state.
- Perform the movement with a controlled tempo, focusing on the quality of the squeeze rather than speed.
Form checklist
- Keep your elbows straight throughout the entire movement.
- Avoid shrugging your shoulders toward your ears; keep them depressed.
- Maintain a tall posture without leaning forward or arching your back.
- Ensure the force is coming from your shoulders and chest, not just your wrists.
Pro tips
- To maximize lat engagement, imagine you are trying to tuck your shoulder blades into your back pockets while you squeeze.
- Focus on the 'hollow body' sensation by bracing your core as if preparing for a punch during the exertion phase.
Make it harder
- Increase the duration of each isometric hold to 10 seconds to increase time under tension.
- Place a rolled-up towel between your upper arm and torso and try to 'crush' it as hard as possible.
Frequently asked
- What muscles does the shoulder - adduction work?
- The shoulder - adduction primarily targets the pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the shoulder - adduction?
- The shoulder - adduction requires no equipment — just your body weight.
- Is the shoulder - adduction good for beginners?
- Yes. The shoulder - adduction is a beginner-friendly movement and a strong foundation to build on.