Round The World Shoulder Stretch

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Round The World Shoulder Stretch demonstration

Exercise overview

Training details

Shoulders

Equipment

Dowel

Sets × reps

2 × 12

Rest

30 sec

How to perform it

Step-by-step instructions

01Stand tall holding a dowel or light bar behind the hips with a wide overhand grip and straight elbows.
02Brace the trunk and gently draw the shoulders down away from the ears.
03Lift the bar backward and upward in a wide arc, moving toward overhead only through a comfortable range.
04Continue the controlled circle as mobility allows without bending the elbows, flaring the ribs, or forcing the shoulders.
05Return along the same path and repeat slowly, adjusting the grip wider if needed.

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Variations

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

Related variationPlate Shoulder Circle Big To Small Rotation

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Alternatives

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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

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