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All exercises

Band shoulder dislocate

Beginner

Band shoulder dislocate is a isolation resistance band exercise for the front delts, also working the chest and upper back.

What it works

Primary muscle

Front delts

Also works

ChestUpper back

Equipment
Resistance band
Movement
Mobility
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Hold a light band in front of your hips with a wide overhand grip, arms straight.
  2. 2Brace your stomach and keep your ribs down so your lower back does not arch.
  3. 3Keeping your elbows straight, raise the band overhead in a wide arc and carry it down behind you until it touches your lower back.
  4. 4Reverse the arc to bring the band back over your head to the front, moving slowly and smoothly.
  5. 5If your elbows bend or the shoulders pinch, widen your grip; only narrow it as your mobility improves.

What to do instead

  • Chest and front of shoulder stretchBodyweight
Logged today · 1 min restBand shoulder dislocate

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