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Resistance Band Shoulder Dislocate
A dynamic mobility exercise using a resistance band that stretches the shoulders, chest, and lats to improve shoulder range of motion and prepare for overhead movements.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders, Chest
Secondary Muscles
Biceps, Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts, Rear Delts
Chest
8/10Upper Chest, Mid Chest
Lats
7/10Teres Major
Biceps
5/10Triceps
5/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart holding a resistance band with a wide overhand grip in front of your hips, arms straight and tension in the band.
- Lift the band overhead in a controlled arc, keeping arms straight.
- Guide the band behind your back as far as comfortable without arching your spine.
- Pull the band slightly apart to maintain tension at the bottom.
- Reverse the motion slowly back overhead.
- Lower the band to the starting position in front of your body.
Coaching Tips
Form Cues
- Keep arms straight
- Shoulders down away from ears
- Core braced
- Maintain band tension
- Smooth controlled arc
Breathing
Inhale as you lift the band overhead; exhale as you move it behind your back and return.
Tempo
2-0-2
Range of Motion
Move the band from hip height in front, fully overhead, to touching glutes behind the back, stopping at comfortable end ranges without pain.
Safety
Safety Notes
- Stop if sharp pain occurs
- Inspect band for wear
- Avoid if acute shoulder injury
- Start with wide grip
- Consult professional for rehab needs
Spotting
Not required; self-spot by limiting range.
Common Mistakes
- Arching lower back
- Using momentum
- Forcing beyond comfort
- Bending elbows excessively
- Gripping too narrow for beginners
When to Avoid
- Acute shoulder impingement
- Recent shoulder dislocation
- Rotator cuff tear
Flexibility Needed
- Basic shoulder flexion to 180 degrees
Also known as
Band Pass-Through, Banded Shoulder Circles, Band Shoulder Dislocate
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