Quick Answer
Shoulder Dislocate is a beginner mobility exercise that targets your shoulders. It uses a resistance bands. Stand tall, feet shoulder-width apart, holding a light resistance band with a wide overhand grip.
Video Tutorial
How to Perform the Shoulder Dislocate
- 1
Stand tall, feet shoulder-width apart, holding a light resistance band with a wide overhand grip.
- 2
Start with arms extended straight down in front of you, band taut.
- 3
Keeping arms straight, slowly raise the band up and over your head.
- 4
Continue the arc behind you, lowering the band towards your lower back without bending elbows significantly.
- 5
Reverse the motion, bringing the band back over your head to the starting position.
- 6
Adjust grip width as needed (wider is easier). Repeat smoothly.
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 works your shoulders. Secondary muscles include the chest and traps.
What equipment do I need for the Shoulder Dislocate?
The Shoulder Dislocate needs a resistance bands. 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 more frequently, alternate harder and easier variations and keep overall weekly volume moderate.