Alternating Seated Shoulder Circle
Improve shoulder mobility and posture with alternating seated circles! A gentle exercise you can do anywhere.
The Alternating Seated Shoulder Circle mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Alternating Seated Shoulder Circle Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Alternating Seated Shoulder Circle Variations and Alternatives
How to do the Alternating Seated Shoulder Circle
Seated Alternate Shoulders Circle
Positioning
Sit Down: Find a comfortable, stable surface to sit on, such as an exercise mat or floor.
Leg Position: Sit cross-legged or with your legs extended in front of you, whichever is more comfortable.
Back Position: Keep your back straight and upright to maintain proper posture.
Arm Position: Raise both arms to shoulder height, keeping your elbows bent at a 90-degree angle with your palms facing forward.
Movement Instructions
Start the Circle: Begin by rotating your right arm in a circular motion forward. Keep your elbow bent and aim for a smooth motion.
Alternate Arms: After a set number of circles (e.g., 5-10), switch to your left arm and perform the same circular movement.
Reverse Direction: Once you’ve completed forward circles with both arms, repeat the process by rotating both arms in a backward circular motion.
Maintain Control: Focus on engaging your shoulder muscles while keeping the movements controlled. Avoid swinging your arms; concentrate on smooth and steady rotations.
Breathing: Inhale deeply while relaxing your shoulders and exhale as you perform the circles.
Tips
Start with smaller circles if you are new to this exercise, gradually increasing the size of the circles as you become more comfortable.
Keep a relaxed posture; tension in the neck or shoulders can limit your range of motion.
Repeat the entire sequence for 2-3 sets, allowing for short breaks in between.
Alternating Seated Shoulder Circle FAQs
What muscles does the Alternating Seated Shoulder Circle work?
The Alternating Seated Shoulder Circle mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and latissimus dorsi.
What equipment do you need for the Alternating Seated Shoulder Circle?
None. The Alternating Seated Shoulder Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Seated Shoulder Circle go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Seated Shoulder Circle variations and alternatives?
Similar exercises include the Forward Arm Circles, Bodyweight Rear-Delt Circle, Elbow Arm Circles and Interlock Fist Draw Circle.
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