Shoulder Circles

A beginner stretching exercise for the shoulders, done with just your bodyweight.

Main muscles: Shoulders
Also works: Upper back
Equipment: Bodyweight
Level: Beginner
Movement: Pull

How to do the Shoulder Circles

With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
Reverse direction. You can do this exercise alternating shoulders or both at the same time.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Shoulder Circles

Questions

What muscles does the Shoulder Circles work?

Mainly the shoulders, with the upper back helping.

Is the Shoulder Circles good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Shoulder Circles?

Good alternatives that train the shoulders: Shoulder Raise, Shoulder Stretch, Upward Stretch or Arm Circles.

How many sets and reps of the Shoulder Circles should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).