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Also known as: Shoulder band warmup, Yuri’s shoulder dislocate, Yuri shoulder band.

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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.
Logging: Work each side for the time indicated.
Risks
  • Use a light band and move in a controlled way to prevent strain in the shoulder joint.

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Muscles

Strength

Primary

  • Chest
  • Back
  • Shoulders

Secondary

  • Biceps
  • Obliques
  • Spine
  • Forearms
  • Triceps
  • Neck
Flexibility

Primary

  • Rotator cuff
  • Shoulders
  • Back
  • Chest

Secondary

  • Biceps
  • 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)

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Equipment

Long resistance band
Long resistance band

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Appears in

Flexibility
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Band overhead triceps extension

Novice
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Banded half-kneeling thoracic rotation

Beginner
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Plank row

Beginner
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Banded chest press

Beginner
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Weighted hair brush

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.