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Band Shoulder Dislocates 7s · no sound

Band Shoulder Dislocates

A standing shoulder-mobility pass-through that arcs a light band from the thighs, overhead, and behind the body.

Primary muscle
Front Delts
Equipment
Resistance band
Difficulty
Beginner
Movement
Mobility
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How to do it

  1. Stand tall with the feet about shoulder-width apart and hold a light band in front of the thighs with a wide overhand grip.
  2. Brace the trunk and keep the ribs down so the lower back does not arch.
  3. Keep both arms straight and lift the band in an arc up and over the head.
  4. Continue the arc behind the body until the band reaches the lower back or the glutes, or stop at a pain-free end range.
  5. Reverse the same path back overhead and down to the thighs.
  6. Widen the grip if the elbows start to bend, and only narrow it as mobility improves.

Common mistakes

  • Bending the elbows to cheat the band behind the back.
  • Arching the lower back instead of moving from the shoulders.
  • Using a band that is too heavy, which forces the joint instead of stretching it.
  • Gripping too narrow and pushing through a painful end range.

Muscles worked

Primary
Front Delts
Secondary
Chest

Same movement, other equipment

Arm Circles (Front & Back) Beginner Arm Circles (Front & Back) Front Delts Bodyweight Broomstick Pass-Throughs Beginner Broomstick Pass-Throughs Front Delts Bodyweight Dumbbell Halo Intermediate Dumbbell Halo Front Delts Dumbbell Kettlebell Halo Intermediate Kettlebell Halo Front Delts Kettlebell

Similar exercises

Band External Rotation Beginner Band External Rotation Front Delts Resistance band Band Overhead Press Beginner Band Overhead Press Front Delts Resistance band Kettlebell Turkish Get-Up Intermediate Kettlebell Turkish Get-Up Abs Kettlebell Turkish Get-Up Beginner Turkish Get-Up Abs Kettlebell Turkish Get-Up (Dumbbell) Intermediate Turkish Get-Up (Dumbbell) Abs Dumbbell

Good to know

What muscles does the Band Shoulder Dislocates work?
Mainly the front delts. It also works the chest.
What equipment do you need for the Band Shoulder Dislocates?
It uses a resistance band. Without it, the Arm Circles (Front & Back) and the Broomstick Pass-Throughs train the same muscles the same way.
Is the Band Shoulder Dislocates good for beginners?
GymVim rates it beginner.

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