MobilityBeginnerresistance band or dowel

Shoulder Dislocates (Band)

A shoulder mobility exercise where you rotate a band or dowel from front to back over your head. Progressively improves shoulder flexion and external rotation range.

How to do it

  1. 1Hold a band or dowel with a wide overhand grip in front of your hips
  2. 2Keeping arms straight, raise the band up and over your head
  3. 3Continue behind your back as far as comfortable
  4. 4Reverse the motion to return to the front; narrow grip over time

Common mistakes

  • Bending the elbows to cheat through the range
  • Gripping too narrow before having the mobility (causes compensation)
  • Shrugging shoulders up instead of keeping them packed

Muscles worked

shouldersupper backchest

Variations

Easier

Wider grip or using a towel

Harder

Narrower grip or weighted with a light barbell

Used in

General Fitness🏊 Swimming🏐 Volleyball🏋️ Functional Fitness⚾ Baseball🥎 Softball

Related exercises

StrengthBeginner

Push-Up

chest, triceps, shoulders

StrengthIntermediate

Burpee

quadriceps, chest, shoulders

StrengthIntermediate

Bench Press (or Floor Press)

chest, triceps, shoulders

StrengthIntermediate

Overhead Press

shoulders, triceps

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