Exercise · mobility
Shoulder dislocates (band/stick)
Shoulder dislocates (band/stick) is a beginner-friendly mobility movement that trains shoulders, chest, done with a resistance band or no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 8–12 reps, tempo slow.
The most common mistake is bending the elbows and arching the back. If a resistance band or no equipment or the movement itself doesn't suit you, Wall slides or Band pull-apart or Open book (thoracic rotation) cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Wide grip on a band or stick, arms straight | बैंड या डंडा चौड़ा पकड़ो, हाथ सीधे |
| 2 | Raise over the head and behind the back in one slow arc | सिर के ऊपर से पीछे तक धीरे आर्क में |
| 3 | Narrow the grip over weeks; never force it | हफ्तों में पकड़ पास लाओ, ज़ोर मत लगाओ |
Equipment & who it fits
Needs a resistance band or no equipment, rated beginner, held back for shoulder issues. Search "shoulder dislocates band" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Shoulder dislocates (band/stick) work?
- Shoulder dislocates (band/stick) primarily trains shoulders, chest, using a mobility pattern with a resistance band or no equipment.
- What's the most common mistake with Shoulder dislocates (band/stick)?
- Bending the elbows and arching the back
- What can I do instead of Shoulder dislocates (band/stick)?
- The closest substitutes in this database are wall slides, band pull apart, open book thoracic, which train the same pattern with different equipment.