Banded Shoulder Dislocates
Arm Circles with a Band, also known as Banded Shoulder Dislocates, are a warm-up and mobility exercise that specifically targets stretching in the front shoulders and chest. As the shoulders circle, the band stays under tension, leading to an especially deep stretch in the shoulders and chest when the band is pulled behind the head. This exercise is ideal for warming up or promoting shoulder health and can be used as an alternative or addition to classic Arm Circles forward or backward without a band.
Necessary equipment
Banded Shoulder Dislocates - the correct execution
- Start standing with your feet hip-width apart and your torso upright
- Hold the light resistance band (red) with both hands and your arms straight in front of your body
- Pull the band slightly apart and keep it under tension throughout the movement
- Slowly move your arms overhead and lower the band behind your back until it reaches your buttocks
- Keep your arms straight throughout
- Bring the band back overhead with control to return to the starting position
- You can also perform this exercise with a different resistance band
Which muscles are trained by Banded Shoulder Dislocates?
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Alternative variants of Banded Shoulder Dislocates:
Banded Shoulder Circles with Anchored Resistance
Compared to Arm Circles with a freely held band, anchoring the band to a fixed point increases the exercise's resistance. This more effectively activates the shoulder muscles and intensifies strengthening of the upper back area. By engaging the muscles actively, the stretch transitions from passive to active mobilization, as opposing muscles work to stretch the target muscles.
Necessary equipment
Banded Shoulder Circles with Anchored Resistance - the correct execution
- Secure the light resistance band (red) to a sturdy post at chest height
- Grip the band with both hands so that it forms a triangle between your hands and the anchor point
- Start standing with your feet hip-width apart and your torso upright about one metre in front of the post, adjusting the distance to keep the band under tension
- Hold your arms straight in front of your body
- Actively pull the band apart and keep it under tension throughout the movement
- Slowly move your arms overhead and lower the band behind your back until it reaches your buttocks
- Keep your arms straight throughout
- Bring the band back overhead with control to return to the starting position
