All exercisesWarm-ups·Shoulders 
Shoulder Dislocates
ShouldersChest
Step 1 / 3
At a glance
- Equipment
- Band, towel, or PVC pipe
- Suggested reps
- 8–12 reps
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Common mistakes
You take a grip too narrow, which forces the elbows to bend and jams the shoulders mid-arc.
You speed through the sticking point directly overhead instead of slowing down where it matters most.
You arch the lower back and push the ribs forward to fake range the shoulders don't have yet.
What to focus on
Choose a grip wide enough that the elbows stay locked the whole way — narrow it over weeks, not reps.
Move slowest at the overhead position, letting the chest and front of the shoulders open gradually.
