Shoulders
Band Dislocate
The Band Dislocate is a mobility exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 26%, side delts 12% and front delts 12%.
How to do it
- Hold a light band or dowel in front of the hips with both hands, palms down, hands well wider than the shoulders.
- Stand tall with the feet hip-width and the ribs down.
- Raise the straight arms up in front and over the head.
- Continue the arc back behind the body until the band touches the lower back, breathing steadily.
- Reverse the arc back to the front and repeat slowly for 30 to 45 seconds.
Tips
- Start wide and narrow the grip only when the full arc is smooth.
- Keep both elbows straight the whole way.
Common mistakes
- Bending one elbow to get past the tight point.
- Flaring the ribs and arching the back overhead.
Muscles worked by the Band Dislocate
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Controlled circles, slides and dislocates move the shoulder through its range: the cuff centres the joint while the delts and scapular muscles move it.
Band Dislocate alternatives
No equipment
Frequently asked questions
What muscles does the Band Dislocate work?
Mainly the rotator cuff. The side delts, front delts, serratus anterior, lower traps and rear delts assist.
Is the Band Dislocate good for beginners?
Yes. The Band Dislocate is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Dislocate?
For example the Arm Circle, Shoulder CARs and Floor Slide. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.