Bodyweight Rear-Delt Circle
Improve shoulder mobility & strengthen rear deltoids with Bodyweight Rear-Delt Circles! Simple, effective, and no equipment needed.
The Bodyweight Rear-Delt Circle mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Bodyweight Rear-Delt Circle Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Outer Lats (teres major)
Bodyweight Rear-Delt Circle Variations and Alternatives
How to do the Bodyweight Rear-Delt Circle
Starting Position:
Stand with your feet shoulder-width apart.
Keep your knees slightly bent and engage your core.
Place your hands behind your back, clasping them together.
Forming the Circle:
With your arms straightened, begin to move your hands outward, creating a big circle with your arms.
Focus on using your shoulders and upper back to initiate the movement, keeping the arms straight throughout.
Completing the Circle:
As you make the first half of the circle, rotate your shoulders to follow the movement of your arms.
Continue the motion until your hands come back to the starting position behind your back.
Repetition:
Perform 10-15 circles in one direction.
Pause and then reverse the direction, performing another 10-15 circles.
Tips:
Maintain a relaxed posture throughout the exercise; avoid straining your neck or back.
Focus on a smooth, controlled movement rather than speed to fully engage the rear deltoid muscles.
Breathe steadily throughout the exercise, exhaling during the movement.
Variation:
If you feel comfortable, try using light resistance bands for added challenge as you progress.
Bodyweight Rear-Delt Circle FAQs
What muscles does the Bodyweight Rear-Delt Circle work?
The Bodyweight Rear-Delt Circle mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Bodyweight Rear-Delt Circle?
None. The Bodyweight Rear-Delt Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Rear-Delt Circle go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Rear-Delt Circle variations and alternatives?
Similar exercises include the Bodyweight Bent-Over Rear-Delt Fly, Bodyweight Rear-Delt Raise, Bodyweight Back & Rear-Delt Raise and Deltoid Posterior Roll-Ball.
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