Shoulder dislocates take the shoulders through a full 360-degree arc using a band or stick as a guide. Despite the dramatic name, this is a gentle and effective way to open up the anterior shoulder, improve overhead range, and prepare for front rack positions.

Setup

  1. Hold a resistance band, PVC pipe, or broomstick with a wide overhand grip (wider than shoulder width). Stand tall with the implement in front of your thighs.
  2. Keeping your arms straight, slowly raise the implement overhead in an arc.
  3. Continue the arc behind your body until the implement reaches your lower back or glutes. Your arms should stay straight the entire time.
  4. Reverse the motion to return to the starting position. That is one rep.

Coaching Cues

What to feel:

  • A stretch across the chest and front of the shoulders as the implement passes overhead and behind
  • The movement should be smooth and pain-free throughout the entire arc

Common mistakes:

  • Gripping too narrow, which forces the shoulders to compensate — start wide and narrow the grip as mobility improves
  • Bending the elbows to cheat through tight spots
  • Arching the lower back as the implement goes overhead — keep your ribs down

Programming

Parameter Recommendation
Reps 10-15
Sets 2-3
Frequency Daily or pre-workout
When to do it Warm-up, upper body focus, pre-workout

Progressions

  1. Beginner: Wide grip with a band; move slowly and only go as far as comfortable.
  2. Intermediate: Moderate grip with a PVC pipe; full range behind the back.
  3. Advanced: Narrow grip (just outside shoulder width) with a stick; add a pause at the bottom behind the back.