Full exercise libraryBeginner
Band Shoulder Dislocate
Passing a band overhead from front to back with straight arms. The staple shoulder-girdle mobility drill.
ShouldersChestRotator cuffResistance band
How to perform
- 1.Wide grip on the band in front of the hips, arms straight
- 2.Slowly pass the arms overhead and behind the back without bending the elbows
- 3.Pick a grip width that lets the movement stay smooth and continuous
- 4.Return along the same path
Common mistakes
- Grip too narrow — the band jerks through a painful sticking point
- Elbows bending at the top
Tips
- Narrow the grip slightly week by week — that is your mobility progression
Limitations
Use caution with issues in: shoulders. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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