Quick Answer
Shoulder Dislocate is a beginner stretching exercise that targets your shoulders and upper back. It uses only your bodyweight. Hold a stick, band, or towel with a wide overhand grip in front of your hips.
Video Tutorial
How to Perform the Shoulder Dislocate
- 1
Hold a stick, band, or towel with a wide overhand grip in front of your hips.
- 2
Keeping your arms straight, slowly raise the stick overhead and continue behind your back as far as comfortable.
- 3
Reverse the movement to return to the starting position.
- 4
Use a wider grip to make it easier; narrow the grip as mobility improves.
- 5
Move slowly and smoothly — never force through pain.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Shoulder Dislocate isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Shoulder Dislocate work?
The Shoulder Dislocate primarily targets your shoulders and upper back.
What equipment do I need for the Shoulder Dislocate?
The Shoulder Dislocate needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Shoulder Dislocate suitable for beginners?
Yes. The Shoulder Dislocate is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Shoulder Dislocate should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Shoulder Dislocate every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and upper back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.