At a glance
| Equipment | Mobility |
|---|---|
| Experience level | Beginner |
| Movement pattern | General movement |
| Primary muscle | Front Deltoids |
| Also works | Lats |
The movement, step by step.
- Hold a light dowel or loose band with a very wide grip; the historical name describes a pass-through, never a joint dislocation.
- Raise the arms overhead only through a painless range; widen the grip or stop before the shoulders pinch, without forcing the bar behind you.
- Hold gently for a few relaxed breaths, then release slowly and repeat the other side where applicable.
Technique cues
- Move slowly and breathe normally.
- Use mild tension rather than forcing the range.
Common mistakes
- Bouncing to force a deeper stretch.
- Pushing through sharp pain or numbness.
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Mobility - Shoulder Dislocates, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.