Shoulders·Bodyweight
Shoulder Circles
Shoulders · Bodyweight
Beginner
Body Part
Shoulders
Equipment
Bodyweight
Level
Beginner
Force
Pull
The Shoulder Circles is a beginner bodyweight exercise that primarily targets the Shoulders.
Muscles Worked
Shoulders primaryTraps secondary
In Position
How to Do the Shoulder Circles
- 1With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
- 2Reverse direction. You can do this exercise alternating shoulders or both at the same time.
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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written