Shoulder Circles
How to do the Shoulder Circles with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Traps
Bodyweight
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.
Log it, see it on your body.
Every Shoulder Circles 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 Shoulder Circles fits
The Shoulder Circles shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Shoulder Circles: common questions
What muscles does the Shoulder Circles work?
The Shoulder Circles primarily works the Shoulders. It also recruits the Traps as supporting muscles.
Is the Shoulder Circles suitable for beginners?
Yes. The Shoulder Circles is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Shoulder Circles?
None. The Shoulder Circles is a bodyweight exercise, so you can do it without any equipment.
How do I do the Shoulder Circles with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Shoulder Circles sets, free.
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