How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shoulder dislocates (band/stick) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shoulder Dislocates (Band/Stick): how to do it and muscles worked

The shoulder dislocates (band/stick) mainly works your shoulders. You need a resistance band.

Muscles worked

Main

Shoulders

How to do the shoulder dislocates (band/stick)

1
Stand tall with a long band or a light stick held in front of your thighs with an overhand grip. Start with a wide grip, much wider than your shoulders.
2
Keeping your arms straight, lift the band or stick overhead and then behind your back in one smooth arc, as far as is comfortable. Then reverse back to the front.
3
Move slowly over about 4 seconds each way and breathe normally. Do 8 to 10 smooth reps as a warm-up.

Form tip: Use a wider grip if you feel any pinching; bending your elbows or arching your back means your hands are too close together.

Common questions

Which muscles does the shoulder dislocates (band/stick) work?: The shoulder dislocates (band/stick) mainly works your shoulders.
What equipment do I need for the shoulder dislocates (band/stick)?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shoulder dislocates (band/stick) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.