Shoulder Rotation
Improve shoulder mobility! Gentle rotations enhance flexibility & warm-up your upper body. Perfect before or after workouts.
The Shoulder Rotation mainly works the shoulders and back, with help from the traps. You'll need: chair.
Required Equipment
Shoulder Rotation Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Shoulder Rotation Variations and Alternatives
How to do the Shoulder Rotation
Sit upright on a bench or chair with your feet flat on the floor and spaced shoulder-width apart.
Maintain a straight back, engaging your core to stabilize your spine.
Let your arms hang relaxed at your sides with your palms facing inwards.
Begin engaging your shoulder muscles to slowly rotate your shoulders backward in a circular motion.
Complete the movement by bringing your shoulders up towards your ears and then down again in a controlled manner.
Perform 10-15 rotations in this backward direction.
After completing the backward rotations, switch direction and perform 10-15 forward shoulder rotations.
Keep the movement controlled and smooth throughout the exercise.
Remember to breathe evenly and do not tense up your neck muscles during the rotations.
Adjust the number of repetitions based on your comfort and flexibility level.
Note: This exercise can help improve shoulder mobility and flexibility, and it can be a useful warm-up or cool-down component within a workout routine.
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Shoulder Rotation FAQs
What muscles does the Shoulder Rotation work?
The Shoulder Rotation 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 Shoulder Rotation?
Chair.
What workout day should the Shoulder Rotation go on?
It belongs on push day in a push/pull/legs routine.
What are some Shoulder Rotation variations and alternatives?
Similar exercises include the Bodyweight Around-Head Rotation, Arm Front-Back Rotation, Full Arm Rotation and Against-Wall Shoulder Internal & External Rotation.
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