Band Shoulder Dislocates (How To, Benefits, Common Mistakes)

Band Shoulder Dislocates are a shoulder mobility exercise that uses a resistance band to improve flexibility and control in the shoulders. The stretch targets the chest, lats, and rotator cuff, helping to increase range of motion for pressing, overhead, and throwing movements.

The band’s elasticity makes this variation easier on the joints and more forgiving than using a rigid bar or PVC pipe.

Primary Muscles Worked: Deltoids, Rotator Cuff, Pectorals (stretch), Lats (stretch)
Secondary Muscles Worked: Trapezius, Rhomboids (stabilization)
Equipment Needed: Light to Moderate Resistance Band

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How To Do Band Shoulder Dislocates

Step-by-Step Instructions

1. Set-Up:
   • Stand tall with feet shoulder-width apart and hold a resistance band with a wide, overhand grip in front of your thighs.
   • Keep your arms straight and tension light to start.
2. Execution:
   • Slowly raise the band overhead, maintaining straight arms.
   • Continue moving your arms back behind your body until the band reaches your lower back or glutes.
   • Reverse the motion to bring the band back overhead and return to the starting position.
   • Move slowly and smoothly through the full range.
3. Tips for Proper Form:
   • Keep arms straight throughout the movement.
   • Use a wide grip at first. Narrow it only as mobility improves.
   • Don’t force the range; move within your comfort zone.

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Key Benefits

• Improves shoulder flexibility and overhead range of motion.
• Helps prevent shoulder impingement and stiffness.
• Excellent warm-up for pressing and Olympic lifts.

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Modifications and Variations

• Easier Option:
  • Use a lighter band or widen your grip for less tension.
  • Limit the range of motion to just overhead until mobility increases.
• Harder Option:
  • Narrow your grip slightly for a deeper stretch.
  • Pause briefly at end ranges to build control.
  • Perform one arm at a time for asymmetry correction.

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Common Mistakes

• Bending the Elbows: Keep arms straight to maximize shoulder movement.
• Rushing Through: Move slowly to avoid straining the shoulders.
• Using Too Much Resistance: The band should provide stretch, not force the motion.

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Reps and Sets Recommendations

• For Warm-Up: 1–2 sets of 8–10 slow, controlled reps.
• For Mobility Work: 2–3 sets of 10–15 reps focusing on range and control.
• As Active Recovery: Use daily with a light band to maintain shoulder health.

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