Shoulder Dislocates tutorial
Shoulder dislocates are performed by holding a stick or resistance band with a wide grip and moving it from the front of the body over the head to behind the back. Despite the name, the movement does not harm the joint; it improves shoulder, chest and upper-back mobility and is excellent before overhead pressing and upper-body training.
How to perform
- Hold a light stick or resistance band with an overhand grip much wider than shoulder width.
- Stand tall, brace your core and hold your arms straight in front of your thighs.
- Keeping your arms straight, slowly raise the stick or band from the front up overhead.
- Continue until it passes behind your body toward your glutes.
- Return slowly along the same path to the front of your body.
- Repeat 10 to 15 times, narrowing your grip gradually only if it feels comfortable.
Breathing: Inhale as you raise the stick overhead and exhale slowly as it passes behind and returns.
Key tips
- Use a grip wide enough that your elbows don't bend.
- Keep your ribs down so your lower back doesn't arch.
- Move slowly and pause briefly at tight spots.
Common mistakes
- Gripping too narrow and bending the elbows
- Arching the lower back to get the stick over
- Moving fast and jerky
Safety: People with a history of shoulder dislocation or injury should start with a very wide grip and light band, moving only up to overhead.
Stretching and mobilityPrimary muscle
Resistance bandEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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