Shoulder Circles
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.
How to program the Shoulder Circles
Sets and reps
As an isolation movement, the Shoulder Circles is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Shoulder Circles is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Shoulder Circles work?
The Shoulder Circles primarily targets the Shoulders. It also recruits the Traps as supporting muscles.
What equipment do I need for the Shoulder Circles?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Shoulder Circles should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
