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Shoulder Circles Small-to-Big (Step-by-Step)

Updated: Jul 22, 2021

If you want to improve your overall shoulder strength the shoulder circles exercise could be beneficial for you!

Similarly to the other strength shoulder exercises, the shoulder circles small to big will improve strength and also size, it may also improve metabolic fatigue resistance and muscular endurance due to its constant tension on the muscle fibres.

To see more shoulder exercises click here.

shoulder circles small to big

Shoulder Circles Small-To-Big Exercise Instructions

Target Muscle: Shoulders

Exercise Type: Strength

The step-by-step instructions below are for the plate variation of the shoulder circles, but its the same process for dumbbells, etc.

How to Do Shoulder Circles:

  1. To start, stand upright holding two plates of your desired weight (don't go heavy) directly out to your sides, with your arms fully extended.

  2. Position your thumbs on the outer edge of the weighted plates and secure the plate by placing several fingers through the hole in the plate. The plates should be parallel to the floor and horizontal. This will be your starting position.

  3. After this, use a circular motion to do multiple arm circles, first starting with a small rotation and slowly progressing to larger circles. Reverse this motion so you are doing progressively smaller circles, then switch so you're doing these circles in the opposite direction.

  4. Repeat this for your desired amount of times.

Additional Variations: You can do this same exercise with dumbbells, and even with no weights and resistance bands.

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