Shoulder dislocates. The name is a bit of misnomer.
If a broom handle or other pole puts too much stress on your wrist and/or shoulders, try them out with a band.
The mistake I think most people make with this one and just using momentum and just going through the movements. This has actually given me minor injuries.
To make sure I get the greatest benefit I remain mindful of each part of the movement and make sure that every part of the movement is very deliberate and under complete control. You should be able to stop at a moments notice at any portion of the ROM.
I also make sure that my shoulders stay back and down the whole time.
If there's an area that smidge tender or just causing a lot of resistance, I'll move the dowel rod through that part of the ROM back and forth very slowly.