Shoulder Circles: How-to, Tips & More
The Shoulder Circles is a beginner mobility exercise for your shoulders. You do it with bodyweight. It is a good fit when your goal is general fitness.
Besides the shoulders, it also works your traps, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Traps
Secondary
How to do the Shoulder Circles
- Stand tall with your arms at your sides.
- Roll your shoulders up, back and down in a circle.
- Keep the movement slow and big.
- Switch direction halfway through.
Shoulder Circles tips
- Good before any pressing or pulling.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Mobility
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Shoulder Circles work?
The Shoulder Circles mainly works your shoulders, with help from your traps.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Shoulder Circles good for beginners?
Yes. The Shoulder Circles is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Shoulder Circles?
You need bodyweight.
Add Shoulder Circles to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon