Shoulders · Resistance Band
Resistance Band Shoulder Dislocates
How to do the resistance band shoulder dislocates, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a resistance band with a wide grip in front of thighs. Keeping arms straight, raise it overhead and behind back, then return to start. Progress by narrowing grip.
- 1Feel your shoulders and chest opening as you rotate the band overhead and behind you
- 2Keep your arms straight and grip wide enough to avoid strain
- 3Move slowly and feel the stretch through the rotation
Common mistakes
- Avoid bending your elbows or jerking the band
- Don't force the range; stop if you feel pain
- Avoid letting your ribs flare; keep your core engaged
Muscles worked
The resistance band shoulder dislocates works the front delts and rear delts.
- Front DeltsSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
Kovo programs the resistance band shoulder dislocates for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.