mobility
Band Shoulder Dislocates
Warmup, no need to log this.
Works in
home, gym, calisthenics
Equipment
bands
Primary muscles
shoulders, chest
Why do it
My default shoulder warmup before any push or pull day, and a great rehab move to keep the shoulders healthy and mobile. Taking a band from in front of you to behind your back opens the shoulders and preps them to press and pull safely. Keep the arms straight and go slow, widen your grip if it pinches.
How to do it
Hold a band wide in both hands with arms straight in front. Slowly raise the band overhead and behind the back, then return along the same path, keeping the elbows locked. Widen the grip if the shoulders feel pinched.
What the science says
A review of cohort studies covering over a million people found that just 30 to 60 minutes a week of muscle-strengthening work was linked to a 10 to 17 percent lower risk of dying early and of heart disease, cancer and diabetes (Momma et al., 2022, British Journal of Sports Medicine).