Shoulder Horizontal Abduction Make an Appointment Ask a Question Search Conditions How this helps: It strengthens your arms and shoulders. How to do it: Use a resistance band or small weight. Reach forward to place your hands directly in front of you at shoulder height. Keep your palms down. Reach out to the sides of your body with both hands at the same time. Hold for a count of three to five seconds and repeat 10 times. Increase by three repetitions each week until you can easily do 20 repetitions.You are now ready to progress to the next level of resistance band. You will return to doing 10 repetitions with the higher resistive band. This information has been approved by Kimberly Sack, MS, PT (May 2012).