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
- Stand upright with your feet hip-width apart
- Hold a resistance band at both ends with your arms extended in front of your body
- Grip the band so it is slightly under tension
- Slowly lift your arms overhead and bring the band behind your back, keeping your arms straight
- Make sure to actively pull the band apart throughout the entire movement
- Guide the band in a large arc back to the front, returning to the starting position
- Keep the movement smooth and controlled, maintaining constant tension in the band
- Increase the difficulty by gripping the band closer to add more tension
The exercise Banded Shoulder Dislocates is intended to be used as a mobility, warm up exercise.
Which muscles are trained by Banded Shoulder Dislocates?
Secondary trained muscles for Banded Shoulder Dislocates
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
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 resistance band at chest height to a sturdy post or anchor point
- Grip the band with both hands at any point, creating a triangle between the anchor point and your hands
- Stand upright with your feet hip-width apart and keep your arms extended in front of your body
- Actively pull the band apart to build tension and slowly lift your arms overhead
- Guide the band with straight arms behind your back while maintaining tension
- Move your arms in a large circle back to the starting position in front of your body
- Keep your shoulders relaxed and maintain a smooth movement by holding constant tension on the band
- Ensure your arms remain straight throughout the exercise
This could also be interesting
Calisthenics Body Transformation – How to Build a Strong, Lean, and Athletic Physique
Transform your body with Calisthenics! Build muscle, burn fat & achieve a shredded physique with bodyweight training. See real before & after results!
Complete Calisthenics Skills List – 40+ Exercises from Beginner to Pro
Which calisthenics skills should you learn first? And which ones will really help you progress? In this article, you’ll find a complete list of over 40 exercises – from the very basics to the toughest moves for professionals. Each exercise comes with instructions, so you can immediately integrate them into your training.
The Best Fitness Apps in 2025: Our Top 10 Recommendations
Don’t miss the best fitness apps of 2025: surprising favorites, free options, and perfect tools for your workouts. Find the ideal app today!