Band dislocates
Also called Shoulder dislocates, Band pass-throughs
Band dislocates move a resistance band in a big arc from the front of your body over your head to behind you, with straight arms. They work your shoulders and upper back, with a little help from your chest and lats, and they open up your shoulders. Hold the band wide enough to pass overhead without bending your elbows. Start with a very wide grip and narrow it over time. Move slowly, and stop if you feel a pinch in your shoulders. They are a good warm-up before pulling, pushing and handstands.
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How to do it
- Hold the band wide with straight arms in front of your body.
- Lift it overhead, keeping your arms straight.
- Move it slowly behind you as far as your arms stay straight.
- Bring it back over your head to the front, slowly.
Form tips
- Hold the band wide with straight arms in front of you.
- Lift it overhead and behind you, then slowly back.
- Go only as far as your arms stay straight.
Common mistake
- Bending your elbows and arching your back to get past.