Shoulder Dislocations (Band)
Shoulder dislocations are a dynamic mobility exercise performed with a resistance band to improve flexibility throughout the entire shoulder girdle. This movement takes the shoulder joint through a full range of motion, targeting the anterior and posterior deltoids while opening up the chest.
Iridium assigns this mobility drill strictly based on your warmup preference settings, typically slotting it before upper-body pressing sessions to prepare the shoulder capsule. Since the intensity is too low to stimulate growth, the system excludes this volume from your Maximum Recoverable Volume (MRV) and fatigue tracking to avoid skewing your recovery data.
Form Cues
- Start with a very wide grip on the band to ensure clearance
- Keep your elbows locked and arms straight throughout the entire rotation
- Engage your core and keep your ribcage tucked down
- Shrug your shoulders slightly as the band passes overhead
- Move slowly and control the band tension behind your back
- Don't bend your elbows to get the band around your head
- Don't arch your lower back or flare your ribs
- Don't rush the movement or use momentum
- Don't force the range of motion if you feel sharp pain
- Don't allow your head to jut forward as the band passes behind you
Common Mistakes
- Bending the elbows
- Using a grip that is too narrow
- Arching the lumbar spine
- Rushing through the repetition
- Forward head posture
Muscles Worked
This exercise is a comprehensive mobility tool that targets the anterior deltoids and pectorals during the backward phase, providing a deep dynamic stretch. As you return the band to the front, it engages the posterior deltoids, rhomboids, and trapezius muscles to control the scapular rotation.
Primary
Secondary
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