Shoulder mobility drill with band or dowel. Pass band from front to back overhead. Improves flexibility and mobility in the shoulders area. Helps with recovery and injury prevention. Can be incorporated into warm-up or cool-down routines.
How to Do Band Shoulder Dislocates: Step by Step
Hold band with wide grip in front of hips
Raise arms overhead and behind you in an arc
Keep arms straight throughout
Use wider grip if mobility is limited
Common Mistakes to Avoid
Bending elbows to get around
Grip too narrow causing shoulder pain
Going too fast
Band Shoulder Dislocates Tips
Start with bodyweight or light weight to master the form before progressing
Focus on the mind-muscle connection — think about the target muscle working
Control both the lifting and lowering phases for maximum muscle activation
Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results