Seated Shoulder Counter-Clockwise Circle
Improve shoulder mobility and relieve tension with this gentle circle exercise. Perfect seated for any fitness level!
The Seated Shoulder Counter-Clockwise Circle mainly works the shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Seated Shoulder Counter-Clockwise Circle Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Seated Shoulder Counter-Clockwise Circle Variations and Alternatives
How to do the Seated Shoulder Counter-Clockwise Circle
Seated Shoulder Anti-Clockwise Circle
Positioning:
Sit comfortably on the floor with your legs crossed or in a kneeling position.
Keep your spine straight, shoulders relaxed, and neck neutral.
Extend your arms out to the sides at shoulder height with your palms facing down.
Movement:
Begin the exercise by gently moving your shoulders in a circular motion.
Start the movement by rolling your shoulders backward and upward.
Continue the circular motion, bringing your shoulders forward and down, then back to the starting position.
Perform the circles slowly and with control, ensuring you engage the shoulder muscles throughout the movement.
Complete 8-10 circles in an anti-clockwise direction.
After finishing, reverse the direction to perform 8-10 circles clockwise.
Focus on breathing steadily throughout the exercise, inhaling through the nose and exhaling through the mouth.
Tips:
Keep your core engaged to maintain stability.
If you feel any discomfort or pain, stop and reassess your form.
This exercise is excellent for improving shoulder mobility and relieving tension.
Seated Shoulder Counter-Clockwise Circle FAQs
What muscles does the Seated Shoulder Counter-Clockwise Circle work?
The Seated Shoulder Counter-Clockwise Circle mainly works the shoulders, with help from the back and traps. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Seated Shoulder Counter-Clockwise Circle?
None. The Seated Shoulder Counter-Clockwise Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Shoulder Counter-Clockwise Circle go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Shoulder Counter-Clockwise Circle variations and alternatives?
Similar exercises include the Forward Arm Circles, Bodyweight Rear-Delt Circle, Elbow Arm Circles and Lying Arms-Forward Circle.
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