How to do the Band Shoulder Dislocate
Step by step
- Hold a band with a wide overhand grip in front of your thighs, arms straight.
- Sweep the band up and over your head, taking it from the front all the way behind you.
- Keep the arms straight the whole path and bring it back the same way.
- Widen your grip if anything pinches, moving at an easy pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Widen the grip until the path is smooth, and never push through a pinch - the wider the hands, the easier it clears.
Coaching cue
Keep your ribs down and do not arch your low back to get the band behind you.
Stay safe
Use a light band and check it for nicks; a heavy or worn band can snap back at your face.
Make it easier or harder
- Easier: Use a towel or broomstick instead of a band so there is no tension at all.
Muscles worked
- Primary: Side delts, Upper Back
- Secondary: Chest
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.