Adiletix - Band Dislocate - Step-by-Step Guide

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Band Dislocate

1 - Stand tall with your feet about shoulder-width apart and hold a resistance band in both hands with a wide overhand grip.
2 - Brace your core lightly and keep your ribs down to avoid arching your lower back.
3 - Start with the band resting in front of your thighs and your arms straight but not locked.
4 - Keeping tension on the band, slowly raise your arms overhead in a wide arc.
5 - Continue moving the band behind your head and toward your lower back only as far as your shoulders allow without pain or excessive back arching.
6 - Reverse the motion by bringing the band back overhead and down to the starting position in front of your thighs.
7 - Repeat for the desired number of controlled repetitions, adjusting your grip width as needed to maintain smooth, pain-free movement.

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