Exercise library · Shoulders

How to Do Shoulder Circles

Step-by-step instructions, muscles worked and workouts that use the shoulder circles.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Browse all workouts →

Similar exercises

Arm CirclesShoulders

Elbow CirclesShoulders

Shoulder RaiseShoulders

Upward StretchShoulders

Side Wrist PullShoulders

Shoulder StretchShoulders

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.