How many reps of the band shoulder dislocate should a beginner do?

Do two to three sets of eight to ten slow, controlled reps with a grip wide enough that the arc feels easy the whole way. Narrow the grip by an inch or two only once a set feels completely pain-free, rather than forcing progress on a fixed schedule.

What can you use for the band shoulder dislocate if you don't have a resistance band?

A broomstick, mop handle, or length of PVC pipe works the same way; hold it wide with straight arms and take it through the same overhead arc. A stretched-out towel held taut between both hands is a softer option if a rigid stick feels too restrictive at first.

What is the band shoulder dislocate for, and when should you skip it?

It's a warm-up drill that opens the shoulders and chest for overhead pressing and snatching, not a strength exercise. Skip it, or keep the grip very wide, if you have a shoulder instability issue, a recent dislocation, or pain anywhere in the arc, since this should never be pushed through a pinch.

Beginner

Band Shoulder Dislocate

Despite the alarming name, the shoulder dislocate is a controlled mobility drill that takes the shoulders through a full overhead arc while a band lets you adjust the range. It opens the chest and front of the shoulders and improves the overhead position for pressing and snatching. Start with a wide grip and only narrow it as the shoulders loosen over time.

Equipment: Band
Body part: Shoulder
Type: Stretching
Browse by muscle: Deltoid Anterior, Deltoid Posterior
Browse by movement: Mobility Drill

How to do it

1
Stand tall and hold a light band or dowel with a wide overhand grip in front of the thighs.
2
Keep both arms completely straight throughout the movement.
3
Raise the band up and overhead in a smooth arc.
4
Continue back and down behind the hips as far as the shoulders comfortably allow.
5
Pause briefly at the back, then reverse the same path to return to the front.
6
Repeat for smooth, controlled reps, narrowing the grip only as mobility improves.

Tips

Keep the elbows locked straight; bending them lets the shoulders cheat the range.
Use a wide grip to start and bring the hands closer only when the arc feels easy.
Move slowly and keep the ribs down instead of arching the back to force the band over.

Variations

Common mistakes

Narrowing the grip before the shoulders are ready forces the band overhead by arching the low back instead of moving through the shoulder.
The elbows soften and bend as the band swings overhead, which lets the shoulder joint cheat the range instead of actually opening it.
The ribs flare and the low back arches to help the band clear the top of the head, trading a shoulder stretch for a lower-back one.
Once the band reaches the back position, rushing straight into the return rep skips the pause that lets the shoulder settle into its end range.

Frequently asked

How many reps of the band shoulder dislocate should a beginner do?: Do two to three sets of eight to ten slow, controlled reps with a grip wide enough that the arc feels easy the whole way. Narrow the grip by an inch or two only once a set feels completely pain-free, rather than forcing progress on a fixed schedule.
What can you use for the band shoulder dislocate if you don't have a resistance band?: A broomstick, mop handle, or length of PVC pipe works the same way; hold it wide with straight arms and take it through the same overhead arc. A stretched-out towel held taut between both hands is a softer option if a rigid stick feels too restrictive at first.
What is the band shoulder dislocate for, and when should you skip it?: It's a warm-up drill that opens the shoulders and chest for overhead pressing and snatching, not a strength exercise. Skip it, or keep the grip very wide, if you have a shoulder instability issue, a recent dislocation, or pain anywhere in the arc, since this should never be pushed through a pinch.

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