Smart Workout Diary

Shoulder Dislocates

Band shoulder dislocates are a shoulder-mobility drill in which a light resistance band travels from the front of the body, overhead, and behind the body with straight arms. They mobilize the shoulders and chest while requiring controlled movement from the shoulder girdle. This exercise can support warm-ups, overhead mobility, and comfortable shoulder range of motion.

Demonstration

Shoulder Dislocates — demonstration 1
Shoulder Dislocates — demonstration 2

Instructions

  1. Choose a light band and hold it with an overhand grip much wider than shoulder width.
  2. Stand tall with feet about hip width apart, arms straight, and the band resting in front of your thighs.
  3. Keeping your elbows straight, slowly raise the band in front of you and continue overhead.
  4. Move the band behind your body only as far as you can without pain, excessive back arching, or bending the elbows.
  5. Reverse the path with control to return the band to the front, then repeat smoothly.
Muscle Group
Shoulders
Other Muscle Groups
Chest
Type
Stretching
Mechanics
Compound
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Start wide. A wider hand position reduces the range required; narrow the grip only if every repetition is comfortable.
  2. Keep the ribs gently down and avoid using a large lower-back arch to force the band overhead.
  3. Use a light band and slow tempo; this is a mobility drill, not a strength test.
  4. Stop the repetition if you feel sharp pain, pinching, or instability in either shoulder.
Exercise library