Shoulder Circles
The Shoulder Circles targets the Shoulders and suits beginner-level lifters. With 2 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Shoulder Circles work?
The Shoulder Circles primarily works the Shoulders. Secondary muscles include the Traps, which assist during the movement.
Is the Shoulder Circles good for beginners?
Yes, the Shoulder Circles is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Shoulder Circles?
The Shoulder Circles requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.