Seated Alternate Shoulders Circle

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor.
2. Maintain a neutral spine with your chest lifted and shoulders relaxed.
3. Let your arms hang naturally at your sides with palms facing your body.

How to do it

1. Inhale as you shrug your right shoulder up toward your ear, then roll it backward in a slow, controlled arc.
2. Exhale as you depress the shoulder blade down and return to the starting position.
3. Repeat the same circular motion with your left shoulder, alternating sides for the duration of the set.
4. Focus on a smooth, rhythmic tempo, ensuring the torso remains stationary.

Form checklist

• Keep your head and neck still; do not reach your ear down to meet your shoulder.
• Ensure the movement is a fluid circle rather than a jagged, boxy motion.
• Keep your arms straight and relaxed to ensure the work stays in the shoulders and traps.
• Avoid leaning your torso side-to-side as you alternate shoulders.

Pro tips

• Visualize your shoulder blade gliding smoothly over your ribcage to enhance mind-muscle connection.
• Pause briefly at the bottom of each circle, actively reaching your fingertips toward the floor to stretch the upper traps.

Make it harder

• Perform the movement with your arms extended laterally at shoulder height to increase the demand on the medial deltoids.
• Slow the tempo significantly, taking 5 seconds to complete one full rotation per side.

Frequently asked

What muscles does the seated alternate shoulders circle work?

The seated alternate shoulders circle primarily targets the deltoids, and also works the rhomboids as secondary muscles.

What equipment do you need for the seated alternate shoulders circle?

The seated alternate shoulders circle requires no equipment — just your body weight.

Is the seated alternate shoulders circle good for beginners?

Yes. The seated alternate shoulders circle is a beginner-friendly movement and a strong foundation to build on.

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