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Exercise overview
Training details
ShouldersCore
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.
Use this exercise in a plan