Shoulder circles are a simple mobility drill where you rotate your arms in large circles forward and backward. They warm up the shoulder joint through its full range of motion, mobilize the rotator cuff, and improve shoulder flexibility. They are one of the simplest pre-workout shoulder warm-ups available.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Warms up the shoulder joint through full range of motion
- Mobilizes the rotator cuff
- Improves shoulder flexibility
- Excellent pre-workout shoulder warm-up
- No equipment needed
- Quick and easy — takes less than a minute
How to perform
- Stand tall with feet hip-width apart. Extend both arms straight out to the sides at shoulder height.
- Begin making small forward circles with your arms. Each rep, increase the size of the circles.
- Continue circling forward for 10 reps, building from small to large circles.
- Reverse direction and circle backward for 10 reps.
- Keep your arms straight throughout. Move from the shoulder joint, not the elbows.
- Maintain good posture — chest up, core braced.
- Perform 1 to 2 sets of 10 reps each direction as a warm-up.
- Move slowly and with control — this is a mobility drill, not a momentum exercise.
FRONT VIEW
BACK VIEW
Rotator Cuff
Primary
Traps
Primary
Back
Primary
Upper Back
Primary
Shoulder
Primary