Circus Bell

The Circus Bell is a expert compound movement that activates 7 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

strongmanexpertotherpushcompound
Circus Bell - starting position

Starting position

Circus Bell - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Forearms Glutes Hamstrings Lower Back Traps Triceps

The shoulders handles the primary load during this movement. The forearms and glutes and hamstrings and lower back and traps and triceps assist as stabilizers throughout the range of motion.

How to Circus Bell

  1. 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. 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. 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. 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.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Circus Bell work?

The Circus Bell primarily works the Shoulders. Secondary muscles include the Forearms, Glutes, Hamstrings, Lower Back, Traps, Triceps, which assist during the movement.

Is the Circus Bell good for beginners?

The Circus Bell is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.

What equipment do I need for the Circus Bell?

You need other to perform the Circus Bell. Most commercial gyms will have this available.

Track Your Progress

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