Dislocate with Band July 6, 2026 This is a good exercise for warm-ups or cool-downs. It works well for shoulder mobility, upper back position, and getting the shoulders ready to move. Use a thin band with light resistance. Start with the hands wider than shoulder width. Keep the arms long and the elbows locked out. Rotate the shoulders slightly so the elbows point back. Bring the band up and over the head toward the low back. Then reverse the motion and come back to the starting position. Do: 1–2 sets 8–12 reps Move slow. Don’t force the range. If you have to bend your elbows or arch your back, widen your grip or use a lighter band. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Movement
This is a good exercise for warm-ups or cool-downs.
It works well for shoulder mobility, upper back position, and getting the shoulders ready to move.
Use a thin band with light resistance.
Start with the hands wider than shoulder width.
Keep the arms long and the elbows locked out.
Rotate the shoulders slightly so the elbows point back.
Bring the band up and over the head toward the low back.
Then reverse the motion and come back to the starting position.
Do:
Move slow. Don’t force the range.
If you have to bend your elbows or arch your back, widen your grip or use a lighter band.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.