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Exercise preview

Long arm adduction side kneeling

Beginner10 repsNo jumping

Muscles worked

Mid backRear shoulders

You need

Mat

How to do it

  1. Kneel sideways, supporting hand under shoulder, top arm reaching long overhead.
  2. Engage core, keep torso upright and shoulders stacked.
  3. Pull top arm down toward hip, using lats and obliques.
  4. Return arm overhead with control, maintaining balance and steady breathing.