Shoulder band dislocate (Shoulder band warmup, Yuri's shoulder dislocate, Yuri shoulder band)

Muscles

• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Latissimus dorsi
• Teres major
• Anterior deltoid
• External oblique
• Internal oblique
• Longissimus thoracis
• Iliocostalis
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

Technique

1. Anchor a long resistance band to a fixed point higher than you.
2. Hold the band with one hand and turn your back to the anchor.
3. Step away from the anchor to create tension in the band.
4. Move the arm through all range of motion resisting the tension, starting with the hand behind the back then extending to the side, then crossing in the front of the body with the hand on the opposite side, and then reverse the motion.

Risks

1. Use a light band and move in a controlled way to prevent strain in the shoulder joint.

Similar Exercises

• Band overhead triceps extension
• Banded half-kneeling thoracic rotation
• Plank row
• Banded chest press
• Weighted hair brush