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Shoulders · Beginner

Shoulder Circles

Gentle shoulder-roll drill coordinating scapular elevation, retraction, depression, and protraction.

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Shoulder Circles demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Bodyweight

Sets × reps

2 × 12 / direction

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand or sit tall with the arms relaxed and the head centered over the rib cage.
  2. 02Lift both shoulders toward the ears, then roll them backward in a smooth circular path.
  3. 03Continue the circle by drawing the shoulder blades down and forward without moving the head.
  4. 04Keep the rib cage quiet and use a comfortable range rather than forcing the motion.
  5. 05Complete the assigned circles, then reverse the direction.

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