Shoulder Dislocates
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Shoulder Dislocates is a bodyweight exercise performed by holding a PVC pipe, broomstick, or similar straight object with a wide grip and passing it smoothly over the head from front to back and reversing the motion, promoting shoulder mobility and flexibility. Its primary purpose is to improve range of motion in the shoulders and chest while enhancing joint stability. It mainly works the chest and shoulders, benefiting athletes, weightlifters, and anyone with tight upper bodies seeking injury prevention and better overhead movement.
How to Perform Shoulder Dislocates
- 1Stand tall with feet shoulder-width apart, holding a PVC pipe, broomstick, or towel with a wide overhand grip (hands about 1.5 times shoulder-width apart).
- 2Straighten your arms fully and hold the equipment horizontally in front of your thighs.
- 3Inhale deeply as you slowly raise the equipment overhead in an arc, keeping arms straight.
- 4Continue the arc behind your head and down toward your lower back, exhaling as you pass overhead.
- 5Pause briefly at the bottom position behind your back, then reverse the movement.
- 6Inhale as you arc the equipment forward over your head and back to the starting position in front of thighs.
- 7Exhale at the completion of each full rep.
- 8Key form tips: Keep arms locked straight throughout—do not bend elbows. Move slowly and controlled to avoid shoulder strain; use a wider grip if mobility is limited. Common mistakes: Rushing the motion or shrugging shoulders—stay relaxed and tall. Stop if you feel pain (not just stretch) in shoulders.
