About this exercise
A seated shoulder mobility drill in which each shoulder is circled independently in an alternating pattern. The rolling motion loosens the shoulder joint, warms up the rotator cuff, and improves overhead range of motion.
Seated Alternate Shoulders Circle
Step by step instructions, muscle activation and variants for the Seated Alternate Shoulders Circle.
EasyRear shouldersFront shoulders
How to Perform
- Sit upright with feet flat on the floor and arms relaxed at your sides
- Lift one shoulder up toward your ear to begin the circle
- Roll it smoothly backward, then down, then forward in a full, deliberate arc
- Complete the circle and immediately begin the same motion with the opposite shoulder
- Continue alternating in a fluid, rhythmic tempo for the desired duration
- Keep your head and torso still — let only the working shoulder move
Muscle Activation
Primary
Rear shouldersFront shouldersSide shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Seated Alternate Shoulders Circle
The Seated Alternate Shoulders Circle is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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