Shoulder Circles

How to do the Shoulder Circles

1. With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
2. Reverse direction. You can do this exercise alternating shoulders or both at the same time.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	traps
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same shoulders, with and without kit.

Band Pull Apart Resistance Bands Dumbbell One-Arm Upright Row Dumbbell Back Flyes - With Bands Resistance Bands External Rotation with Band Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell

Harder than the Shoulder Circles

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Common questions

What muscles does the Shoulder Circles work?

The Shoulder Circles primarily works the shoulders, with the traps as secondary movers. Elbow Circles, Shoulder Raise, and Shoulder Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Shoulder Circles?

None — the Shoulder Circles is bodyweight, so it works at home, in a hotel room or outdoors. Elbow Circles and Shoulder Raise also need nothing.

Is the Shoulder Circles suitable for beginners?

Yes, the Shoulder Circles is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Similar exercises

Elbow Circles Bodyweight Shoulder Raise Bodyweight Shoulder Stretch Bodyweight Band Pull Apart Resistance Bands Bent Over Low-Pulley Side Lateral Cable Machine Cable Seated Lateral Raise Cable Machine