Banded Side Punch

BANDED SIDE PUNCH

The banded side punch exercise is used to strengthen scapular lateral glide and protraction. Start by gripping onto a band with both hands with the band placed behind you. Raise your arm to roughly shoulder height beside you. Keep your wrist and elbow in neutral position. Begin the exercise by pushing your hand outwards to the side maximally while limiting the amount of shrugging you do with your shoulders. Once you’ve hit your end range, retract the shoulder blades by pulling your arm back inwards to complete a repetition.

Muscles involved:

• serratus anterior

• pectoralis minor

Related conditions:

• scapular dyskinesis

• shoulder impingement

• osteolysis of the distal clavicle

• SLAP lesion

• rotator cuff tendinitis

• rotator cuff strain

Exercise videos