Band Shoulder Dislocate

Body region

• Shoulders

Muscles

Main

• Deltoid

Helps

• Infraspinatus
• Subscapularis
• Serratus Anterior
• Trapezius

Holds

• Rectus Abdominis

Equipment

• Resistance Band

Technique

1. Stand tall holding a light band in front of your thighs with an overhand grip, hands wider than shoulder width.
2. Keeping your arms straight, lift the band forward and up overhead.
3. Continue moving it behind you as far as is comfortable, without arching your back.
4. Reverse the path slowly to bring the band back to the front of your thighs.

Cues

• Start with a very wide grip and narrow it only as your mobility improves.
• Keep the ribs down and abs braced the whole way.
• Keep the arms straight and the band tight.

Common mistakes

• Gripping so narrow that the shoulders are forced or the elbows bend.
• Arching the lower back to get the band behind you.
• Moving fast and jerking through the sticking point.
• Pushing through pinching or pain in the shoulder.

Alternatives

• PVC Shoulder Dislocate
• Plate Halo
• Wall Angel