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Back · Body Weight
Shoulder Circle
Shoulder Circle is an intermediate isolation strength exercise that works the upper back (back), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Deltoids
How to do Shoulder Circle
- Stand upright with your feet shoulder-width apart and your arms relaxed, hanging straight down by your sides.
- Begin by making small circular motions with your shoulders, moving them backward in a controlled manner.
- Gradually increase the size of the circles, maintaining a steady pace.
- Repeat for the desired number of repetitions.
Form tips
- Move your shoulders slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you complete each circle and inhaling as you start the next.
- Avoid using momentum to move your shoulders; focus on using your shoulder muscles.
Shoulder Circle alternatives
More upper back exercises
Shoulder Circle FAQ
What muscles does Shoulder Circle work?
Shoulder Circle mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders work as secondary muscles.
What equipment do you need for Shoulder Circle?
None. Shoulder Circle is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Shoulder Circle should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Shoulder Circle good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Shoulder Circle burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Shoulder Circle?
Other exercises for the upper back include Theraband Scapula Retraction, Cable Rear Drive Bent Arm, Barbell Bent Over Reverse Raise (Skier) and Dumbbell Chest Supported Lateral Raises.
For developers
Use Shoulder Circle in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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