Band Shoulder Dislocates
Hold a band wide and pass it overhead from front to back with straight arms to open the shoulders.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Upper back
- Equipment
- Resistance band
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the front delts, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Band Shoulder Dislocates work?
- The Band Shoulder Dislocates mainly works the front delts and upper back.
- What equipment do you need for the Band Shoulder Dislocates?
- A resistance band.
- How many sets and reps of the Band Shoulder Dislocates?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Band Shoulder Dislocates?
- Arm Circles, Barbell Overhead Press, Barbell Power Jerk and Barbell Push Jerk work the same main muscle.
Program it for your clients
Coaches add the Band Shoulder Dislocates to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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