Also known as: band dislocates, shoulder dislocates, resistance band dislocates, band shoulder mobility, band shoulder pass

What is Band Shoulder Dislocates?

Band Shoulder Dislocates is a light-resistance mobility exercise that improves shoulder flexibility and overhead range of motion. It primarily targets the shoulders, trapezius and upper back while promoting scapular control. Difficulty: easy, suitable for warm-ups, rehab and prepping for pressing or pulling lifts.

How to Do Band Shoulder Dislocates

  1. Grip and stance: Stand tall with feet hip-width apart; hold a light resistance band with an overhand grip slightly wider than shoulder-width to set starting tension.
  2. Create tension: Actively pull the band apart to maintain tension, squeeze your glutes, and keep ribs down to stabilize the spine and shoulder blades.
  3. Rotate overhead: Keeping arms straight but not locked, rotate arms upward and back, allowing the band to pass over your head while scapulae elevate.
  4. Reach the back: Continue until the band touches your upper back; stop if you experience sharp pain or compensatory movement in the neck or lower back.
  5. Controlled return: Reverse the motion slowly with continuous tension, keeping scapular control and avoiding rapid descent that strains the shoulder joint.
  6. Adjust difficulty: Make it harder by narrowing your grip or using a stronger band; widen your grip or use a lighter band to make the movement easier.

Muscle Groups

Shoulders, Trapezius, Back

Description

Take a light resistance band and wrap it around each hand. Adjust the disance between your hands to making it easier or more challenging.

Create tension in the band, actively pulling it apart, and begin rotating your arms upward.

Squeeze your glutes, and keep your ribcage down, as you elevate your scapula (Shrug your shoulders) and allow the band to pass over your head.

Continue until the band touches your back.
Then reverse the motion and return to the start. Repeat for repetitions.

Over time aim to tighten your shoulder circles by adopting a closer grip or upgrading to a stronger resistance band.

Conversely, take a wider grip to make the movement easier, and ensure you keep your arms straight throughout the movement.
Movement Group: Warm-Up
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Band Shoulder Dislocates?

They improve shoulder mobility, increase overhead range of motion, and promote better scapular control. Regular use can reduce stiffness, aid warm-ups, and support safer pressing and pulling mechanics during workouts.

What common mistakes should I avoid?

Common errors include bending the arms, using excessive band tension, shrugging the wrong way, and allowing the lower back to arch. Keep arms straight, maintain core tension, and use manageable resistance.

How do I progress or find alternatives?

Progress by narrowing your grip or using a stronger band. Alternatives include PVC pipe dislocates, dowel shoulder dislocates, or wall slides to build similar mobility with varied loading and control demands.