← EXERCISE LIBRARYMobility
Banded Shoulder Dislocate
Slow pass of a band from front to back overhead with straight arms. Works shoulder flexion and external rotation range through the full arc with light, controlled tension.
- 01Hold a light band with both hands at about double shoulder width, arms straight in front of the thighs.
- 02Pull the band apart until there is light tension and keep that tension the whole set.
- 03Raise the arms overhead in one slow arc, keeping the elbows locked out.
- 04Continue behind the head until the band reaches the hips at the back, then reverse the same path.
- 05Perform eight to ten passes, narrowing the grip slightly only when the arc stays smooth.
- 01Elbows stay straight — if they bend, widen the grip.
- 02Ribs down as the arms go overhead.
- 03Pull out on the band the whole time, do not let it go slack.
- 01Gripping too narrow too early — the shoulder gets forced into range it cannot control and the elbows bend to compensate.
- 02Arching the low back to get the arms over — the lumbar spine supplies range the shoulders do not have.
- 03Snapping through the back half — the fast section is exactly where control matters most.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.