Prone Shoulder Dislocate Progressions

Progressions

1. 01

   Standing Band Guided Concentric Dislocates

   

   Bands

   • Stand upright with feet shoulder-width apart, holding a resistance band with a wide overhand grip in front of your hips, arms fully extended.

   • The band should have only loose tension — it serves as a guide to keep the hands connected and track the movement path, not as a source of resistance.

   • Actively pull your arms forward, overhead, and behind your body using muscular effort from the shoulders and upper back, not relying on the band’s elasticity.

   • Keep both arms completely straight with elbows locked throughout the entire rotation — bending the elbows removes the active shoulder work that makes this a strengthening exercise.

   • Bring your hands together behind your lower back, squeezing the shoulder blades and feeling the full contraction of the rear deltoids and upper back.

   • Reverse the motion with the same controlled tempo, guiding the band back overhead and returning to the front starting position without rushing.

   • Engage your core and maintain a stable trunk throughout — avoid arching the lower back or leaning backward as the arms pass overhead.

   • Perform each repetition with a slow, deliberate tempo of 3-5 seconds per direction, focusing on building active strength through the full range of shoulder rotation.

2. 02

   Prone Shoulder Dislocates

   

   Bands

   • Lie face down on the floor with your forehead resting gently on the ground, holding a loose resistance band with a wide overhand grip and your arms extended straight out in front of you.

   • Actively lift both arms off the floor using your shoulder and upper back muscles, then guide them overhead and back toward your lower back in a smooth arc.

   • The band serves only as a guide for alignment and to keep the hands connected — do not rely on the band's tension to assist the movement.

   • Keep both arms completely straight with elbows locked throughout the entire rotation, ensuring the shoulder joints are doing the work.

   • Press your chest, hips, and the tops of your feet firmly into the floor throughout — only your arms should lift and move, not your torso.

   • Engage your core and lightly press your hips into the ground to prevent your lower back from hyperextending during the arm lift.

   • Reverse the motion with control, bringing your arms back overhead and returning them to the fully extended position in front of you before beginning the next repetition.

   • Perform each rep slowly with a 3-5 second tempo in each direction, focusing on building active strength and control at every point of the shoulder rotation.

3. 03

   Loaded Prone Shoulder Dislocates

   

   Dumbbells or Kettlebells

   

   Bands

   • Lie face down on the floor with your forehead resting on the ground, holding a light dumbbell or weight in each hand with your arms extended straight out in front of you.

   • Actively lift both arms off the floor and guide them overhead and behind your body in a smooth dislocate arc, using the added weight to increase the strengthening demand on the shoulders.

   • Unlike the band-guided version, there is no external tension to assist — you must rely entirely on your shoulder and upper back muscles to move the weights through the full range of motion.

   • Keep both arms completely straight with elbows locked throughout the entire rotation, maintaining a consistent grip on the weights without letting them shift in your hands.

   • Press your chest, hips, and feet firmly into the floor — only your arms should move, and your torso must remain grounded to isolate the shoulder work.

   • Start with very light weights (0.5-1 kg per hand) and only increase the load once you can perform the full rotation with complete control and straight arms.

   • Engage your core and press your hips into the ground throughout to protect the lower back from hyperextension, which becomes more likely with the added load.

   • Perform each repetition with a slow, deliberate tempo of 4-6 seconds per direction, pausing briefly at the back position to build end-range strength before reversing the motion.

Common mistakes

• Lifting the chest off the floor
• Bending the elbows to complete the range
• Using momentum to swing the arms
• Not engaging the core muscles