Elbows bend to complete the arc
Straight arms are required; bending circumvents the shoulder mobility demand.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗StretchDoorway pec stretch↗Mobility · Upper Body
Shoulder Dislocations (Dowel / Band)
Coaching cues
- Hold a dowel or resistance band with a very wide grip; arms extended
- Arc the dowel overhead and all the way behind the body — full shoulder rotation
- Narrow the grip progressively as shoulder mobility improves
- Slowly and with control; one of the best shoulder mobility drills for lifters
Common faults 2
Grip too narrow — forcing the rotation
Start with a very wide grip and only narrow as genuine flexibility improves.
Overactive muscles
Pec minorUpper trapezius
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗