Shoulder Dislocates (How To, Benefits, Common Mistakes)

Shoulder Dislocates are a mobility drill that improve shoulder flexibility, stability, and posture. Using a PVC pipe, dowel, or band, you move your arms in a wide overhead arc from front to back, opening the chest and increasing range of motion in the shoulders.

This drill is especially useful as a warm-up for pressing, snatching, or overhead work.

Primary Muscles Worked: Deltoids, Rotator Cuff, Pectorals (stretch), Lats (stretch)
Secondary Muscles Worked: Traps, Rhomboids (stabilization)
Equipment Needed: PVC Pipe, Dowel, or Resistance Band

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How To Do Shoulder Dislocates

Step-by-Step Instructions

1. Set-Up:
   • Hold a PVC pipe, dowel, or band with a wide grip in front of your thighs.
   • Stand tall with feet hip-width apart and core engaged.
2. Execution:
   • With straight arms, slowly raise the pipe overhead and continue moving it behind your body until it touches your lower back or glutes.
   • Reverse the motion to bring it back over your head to the starting position.
   • Perform with smooth, controlled movement.
3. Tips for Proper Form:
   • Keep arms straight throughout the movement.
   • Start with a wide grip; as mobility improves, narrow your grip slightly.
   • Move slowly and only as far as your mobility comfortably allows.
   • If you’re unable to hit a full range of motion with a PVC pipe, try a band. It’s more forgiving on shoulder mobility.

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Key Benefits

• Improves shoulder mobility and overhead range of motion.
• Stretches chest and lats while engaging stabilizers.
• Prepares shoulders for pressing, Olympic lifts, and gymnastics movements.

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Modifications and Variations

• Easier Option:
  • Use a resistance band instead of a pipe for more flexibility.
  • Widen your grip to reduce strain.
• Harder Option:
  • Gradually narrow your grip over time.
  • Pause briefly at end ranges to build control.
  • Perform with a plate or weighted dowel for added challenge (advanced).

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Common Mistakes

• Bending the Elbows: Keep arms locked to get the full stretch.
• Rushing the Movement: Move slowly to avoid straining the shoulders.
• Grip Too Narrow: Start wide to avoid forcing the range of motion.

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Reps and Sets Recommendations

• For Warm-Up: 1–2 sets of 8–10 slow reps.
• For Mobility Training: 2–3 sets of 10–15 controlled reps.
• As Active Recovery: Use light, frequent sets to keep shoulders healthy.

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