Plate Shoulder Circle Big To Small Rotation

Back to all exercises

Plate Shoulder Circle Big To Small Rotation demonstration

Exercise overview

Training details

Shoulders Core

Equipment

Weight Plate

Sets × reps

3 × 10 / direction

Rest

45 sec

How to perform it

Step-by-step instructions

01Stand tall holding a light plate in front of the body with both hands and the elbows softly bent.
02Brace the trunk and begin tracing large, smooth circles with the plate using the shoulders.
03Gradually reduce the diameter of each circle while maintaining continuous control and even speed.
04Keep the ribs down, neck relaxed, and hips still throughout the sequence.
05Complete the assigned circles, reverse direction, and repeat from large circles down to small ones.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationRound The World Shoulder Stretch

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead Stretch

Comparable substituteArm Circles Forward & Backward

Comparable substituteArm Corkscrew Rotation

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.