Seated Shoulder Circle
Improve shoulder mobility with Seated Shoulder Circles! A simple exercise to gently strengthen & relax your shoulders. Perfect for beginners.
The Seated Shoulder Circle mainly works the shoulders and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Seated Shoulder Circle Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Seated Shoulder Circle Variations and Alternatives
How to do the Seated Shoulder Circle
Starting Position:
Sit comfortably on the floor with your legs crossed or extended in front of you. Ensure your back is straight and your shoulders are relaxed.
Arm Positioning:
Extend both arms out to the sides at shoulder height, keeping your palms facing down.
Movement:
Begin to move your shoulders in a circular motion, moving them backward. Imagine you are trying to draw large circles with your shoulder blades.
Focus on engaging your upper back and shoulder muscles while keeping the movement smooth and controlled.
Repetitions:
Perform the shoulder circles for 10 repetitions in a backward direction.
Change Direction:
After completing the backward circles, switch to forward circles. Move your shoulders forward in a circular motion for another 10 repetitions.
Breathing:
Breathe deeply and evenly throughout the exercise, exhaling as you circle your shoulders back and inhaling as you circle them forward.
Post-Exercise:
After completing both sets of shoulder circles, relax your arms back down to your sides and take a moment to notice how your shoulders feel.
This exercise helps improve shoulder mobility and strengthens the muscles around the shoulder girdle. It is suitable for beginners and can be performed anywhere.
Seated Shoulder Circle FAQs
What muscles does the Seated Shoulder Circle work?
The Seated Shoulder 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 Seated Shoulder Circle?
None. The Seated Shoulder Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Shoulder Circle go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Shoulder Circle variations and alternatives?
Similar exercises include the Forward Arm Circles, Bodyweight Rear-Delt Circle, Interlock Fist Draw Circle and Lying Arms-Forward Circle.
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