Skill level
Beginner
Type
Mobility
Equipment
Resistance Band
Body Parts
Shoulders

"Shoulder 'dislocations' are a quality addition to a standard prehab protocol," says Joe Holder, an S10 performance trainer, Nike trainer/run coach, and founder of The Ocho System. "This drill will help improve motion through the shoulder girdle."

Some lifters will use a PVC pipe or wooden dowel for dislocates, which is more challenging than a band.
 

Step-by-step instructions

1. Hold the ends of a light resistance band in each hand. Begin with the band in front of your torso, with your hands down at your sides. Pull the band apart slightly to increase the tension. Your hands should be slightly wider than shoulder-width apart.
2. While keeping your shoulders back and down, begin to raise the band over your head.
3. Bring the band overhead and back down behind you. Keep your arms straight and don't let your shoulders ride up. If this is too difficult, find a lighter band, or bend your arms slightly. Return to start. That's one rep.