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Prone Over Grip Weighted Shoulder Dislocate

The Prone Over Grip Weighted Shoulder Dislocate is an active mobility drill targeting the shoulder girdle and helpful for handstand shoulder mobility.

  • Type Of Exercise: Mobility
  • Muscles: Shoulders, Trapezius, Middle Back, Forearms
  • Difficulty: Moderate
  • Equipment: Barbell, Weighted Dowel

Prone Over Grip Weighted Shoulder Dislocate

  1. Lie on your stomach, body straight, and a weighted bar extended overhead.
  2. Look up slightly so that your chin, and not your forehead, is in contact with the floor.
  3. Hold the bar with at least a double shoulder-width over grip (palms down), shrug your shoulders to your ears as much as possible, and lift the bar up.
  4. Continue lifting until the bar travels 180-degrees around to your glutes.
  5. Reverse the motion, returning the bar to the floor with control, and repeat for reps.
  6. Never let your elbows bend, always shrug as the bar goes overhead, and keep a firm grip.
  7. Over time, work to slowly narrow your grip to nearly shoulder-width.