Eccentryx / Exercise Atlas / recovery
Band shoulder dislocation
Wide grip, arms straight, arc band overhead and behind to hips in one motion.
Muscles
- Primary
- shoulders
- Supporting
- chest, lats, thoracic spine
Mechanics
- Pattern
- shoulder mobility
- Equipment
- bands
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- 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
Substitutions
- Wall slide (shoulder prep)
- Doorway pec stretch
- Face pull