Shoulders · Stick
Stick Shoulder Mobilization in Abduction
How to do the stick shoulder mobilization in abduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Isolation
How to do it
Stand or sit tall holding a stick overhead with a wide grip and arms straight. Tip the stick to one side so one arm reaches up and over while the other guides it, taking the shoulder through abduction overhead. Move smoothly to the end of your range and back, then alternate sides.
- 1A stretch along the side of the shoulder and under the arm as it opens
- 2overhead
- 3Arms staying straight while the stick guides the motion
- 4A smooth, controlled arc through the overhead range
Common mistakes
- Arching your low back to get the arms higher
- Shrugging your shoulders up into your neck
- Jerking the stick past a pinch at the top
Muscles worked
The stick shoulder mobilization in abduction mainly works the side delts, with the lats, upper traps, mid traps, lower traps, and front delts assisting.
- Side DeltsPrimary
- LatsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
- ObliquesMinor
- Rear DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the stick shoulder mobilization in abduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.