So I injured my arm but not quite sure to the extend I've injured muself and I'm not sure what to call it, so I'd like some help from anyone that knows about what I'm going to describe.

I was doing dumbbell flies and my arm gives out at the fullest extension at the top and of course I try to soften the impact as the dumbbell starts falling into my stomach. I feel like my shoulder pops out of it's normal structure and when I turned over on my other shoulder it kinda just popped back in easily on its own.

It didn't hurt like crazy in the moment - it just really scared me. Now two days later the shoulder is still sore. I believe it's in the deltoid muscle after looking at a chart. And at certain angles the arm hurts way more.

I've looked up possible injuries and figured it might be a shoulder dislocation but mine popped back in right away and a dislocation implies something more serious in my opinion as I'm reading about it. I wasn't in serious pain in the moment, I just didn't want to move my arm or anything. Anyone have any experience with what I'm describing? How long should I wait to lift dumbbells again? Are lower intensity workouts fine? Like lowering the weights on my dumbbells by 10 pounds or something?