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Prone Under Grip Weighted Shoulder Dislocate

The Prone Under 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 Under Grip Weighted Shoulder Dislocate

  1. Lie on your stomach, body straight, and a weighted bar placed across your glutes.
  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 grip, palms down.
  4. Lift the bar up and around 180-degrees and place it down overhead on the floor.
  5. Reverse the motion, returning the bar to your glutes 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.