Circus Bell
How to do the Circus Bell with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Forearms, Glutes, Hamstrings, Lower Back, Traps, Triceps
Other
How to do the Circus Bell
- 1
The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- 2
Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- 3
Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- 4
Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
Log it, see it on your body.
Every Circus Bell set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Circus Bell fits
The Circus Bell shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Circus Bell: common questions
What muscles does the Circus Bell work?
The Circus Bell primarily works the Shoulders. It also recruits the Forearms, Glutes, Hamstrings, Lower Back, Traps and Triceps as supporting muscles.
Is the Circus Bell suitable for beginners?
The Circus Bell is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
Is the Circus Bell a compound or isolation exercise?
The Circus Bell is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Circus Bell with correct form?
The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands. Follow the full step-by-step above for the complete movement.
Log your Circus Bell sets, free.
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