What should I feel during Band shoulder dislocation?

Shoulder opening through a pain-free arc — no pinching or impingement.

What are common mistakes with Band shoulder dislocation?

Grip too narrow too soon; Bending elbows to complete the arc; Forcing past a pinch point

How do I progress Band shoulder dislocation?

Narrow grip gradually as shoulder mobility improves.

What can I do instead of Band shoulder dislocation?

Wall slide (shoulder prep), Doorway pec stretch, Face pull

Band shoulder dislocation

Wide grip, arms straight, arc band overhead and behind to hips in one motion.

family=shoulder dislocationpattern=shoulder mobilitymechanic=isolationequipment=band

Muscles

muscle emphasis · training guidance

shouldersPRIME

chest68

lats56

thoracic spine44

Primary: shoulders
Supporting: chest, lats, thoracic spine

Mechanics

Pattern: shoulder mobility
Equipment: bands
Geometry: Variable Range
Target feel: Shoulder opening through a pain-free arc — no pinching or impingement.
Progression: Narrow grip gradually as shoulder mobility improves.
Regression: Use a longer band and keep the grip very wide.

Watch for

Grip too narrow too soon
Bending elbows to complete the arc
Forcing past a pinch point

Equipment context

Bands add accommodating resistance: tension rises as the band stretches, making the lockout harder.

Substitutions

See all 34 shoulders exercises in the Atlas

Progression ladder

Beginner / regression: Use a longer band and keep the grip very wide.
Standard: Band shoulder dislocation
Advanced / progression: Narrow grip gradually as shoulder mobility improves.

Atlas metrics

Movement pattern: shoulder mobility
Primary target: shoulders
Supporting muscles: chest, lats, thoracic spine
Equipment: bands
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Band shoulder dislocation?: Wide grip, arms straight, arc band overhead and behind to hips in one motion.
What should I feel during Band shoulder dislocation?: Shoulder opening through a pain-free arc — no pinching or impingement.
What are common mistakes with Band shoulder dislocation?: Grip too narrow too soon; Bending elbows to complete the arc; Forcing past a pinch point
How do I progress Band shoulder dislocation?: Narrow grip gradually as shoulder mobility improves.
What can I do instead of Band shoulder dislocation?: Wall slide (shoulder prep), Doorway pec stretch, Face pull

Band shoulder dislocation anatomy diagram highlighting pectoralis major, anterior deltoid, and latissimus dorsi during overhead arc.

The movement · Shoulder pass-through 120°→56°

Band shoulder dislocation: mobility pattern, 2800 ms rep trace, engine-derived.

Train Band shoulder dislocation in Gym Mode → Browse the public Atlas →