- EquipmentBand
- PatternMobility
- Repsheld for time
Stand holding a long resistance band with a wide overhand grip in front of your thighs.
First cueUse a grip wide enough to keep the arms straight.
How to do the Shoulder Dislocate
Set up. Stand holding a long resistance band with a wide overhand grip in front of your thighs.
- Keeping the arms straight, raise the band up over your head.
- Continue behind you as far as is comfortable.
- Bring it back over your head to the front.
Form cues
- Use a grip wide enough to keep the arms straight.
- Move slowly.
- Keep the ribs down.
Common mistakes
- Bending the elbows to force the band through.
- Gripping so narrow that it strains the shoulders.
Muscles worked
Main target: Front delts. The front head of the deltoid caps the front of the shoulder. It raises the arm forward and helps in every press, which is why it is often trained more than its two neighbours.
On the way: Chest.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Rear delts, in the front and rear shoulder pattern.
Track it in StatBlockFit
In the StatBlockFit app the Shoulder Dislocate is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Shoulder Dislocate?
Set up: Stand holding a long resistance band with a wide overhand grip in front of your thighs. Steps: 1. Keeping the arms straight, raise the band up over your head. 2. Continue behind you as far as is comfortable. 3. Bring it back over your head to the front. Form cues: Use a grip wide enough to keep the arms straight. Move slowly. Keep the ribs down. Common mistakes: Bending the elbows to force the band through. Gripping so narrow that it strains the shoulders.
What muscles does the Shoulder Dislocate work?
It trains the front delts as its main target and works the chest on the way.