How to Do Shoulder Dislocates: Mobility Guide

Master the shoulder dislocate to improve overhead mobility, fix posture, and warm up your rotator cuffs with our expert step-by-step guide.

How to Perform

  1. Stand with your feet shoulder-width apart and hold a PVC pipe or resistance band in front of your hips using a very wide overhand grip.
  2. Keep your arms completely straight and slowly lift the pipe over your head toward the ceiling.
  3. Continue the circular arc by bringing the pipe behind your head and down toward your lower back while maintaining locked elbows.
  4. Pause for a moment at the bottom of the movement near your glutes without letting your posture collapse.
  5. Reverse the movement by lifting the pipe back over your head and returning to the starting position in front of your thighs.
  6. Adjust your hand width closer together as your mobility improves to increase the difficulty of the stretch.

Common Mistakes

  • Bending the elbows to force the pipe over the head
  • Arching the lower back excessively during the overhead transition
  • Shrugging the shoulders up toward the ears
  • Using a grip that is too narrow for your current mobility level

Muscles Worked

Primary movers

  • Shoulders

Stabilizers

  • Upper Back
  • Chest
  • Forearms

Related Guides

Shoulders · Strength