Split-Stance 1-arm J-Band Horizontal Abduction

Split-Stance 1-arm J-Band Horizontal Abduction is a unilateral mobility exercise training the shoulder and scapula across the sagittal and frontal planes, using Band and J-Band.

Laterality: Unilateral
Planes: Sagittal · Frontal
Equipment: Band · J-Band
Primary joints: Shoulder · Scapula

Demo video

How to perform it

1Band attaches to rack chest height.
2Attach band to wrist.
3Externally rotate arm and pull into T position.
4Stop when arm is in a straight line with body.
5Control back to starting position.

Training profile

Fascial lines

Spiral LineSPL Deep Back Arm LineDBAL Superficial Back Arm LineBAL

Joints

Shoulder Scapula

Focus detail: Glenohumeral

Plane of motion

Sagittal Frontal

Training intent

MobilityRehab

Motor Control

Stability

Strength

Power

Tissue LoadingPerformance

Highlighted rungs are where this movement lives on the rehab → performance continuum.

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All Band exercises All J-Band exercises Sagittal-plane drills Frontal-plane drills Spiral Line training Deep Back Arm Line training Superficial Back Arm Line training Shoulder exercises Scapula exercises