Demo & instructions
Shoulder Roll
Also known as: Shoulder Circle, Scapular Roll
Instructions
Big, slow circles of the shoulders: up toward the ears, back, down and forward. It loosens the traps and the muscles around the shoulder blades and is the simplest neck and shoulder warm-up there is.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Stand or sit tall with the arms hanging relaxed by your sides.
Execution
- 1Lift both shoulders up toward the ears.
- 2Roll them back, squeezing the shoulder blades together, then down and forward to complete the circle.
- 3Do the reps rolling backward, then reverse the direction.
Breathing
Inhale as the shoulders rise; exhale as they roll back and down.
Form cues
- Big circles
- Squeeze at the back
- Arms stay loose
Common mistakes
- Making tiny circles that barely move the shoulder blades.
Target
How much of each set every muscle carries.
Primary
- Traps100% share of the work
Secondary
- Upper back40% share of the work
Stabilizers
- Rotator cuff15% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
