Shoulders · Bodyweight
Seated Shoulder Circle
How to do the seated shoulder circle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit tall with your arms relaxed at your sides or out to the sides. Roll your shoulders in slow, controlled circles, moving them up, back, down, and forward through a full range. Reverse direction after a set of circles.
- 1Shoulders moving smoothly through a full circle
- 2The upper back and traps loosening up
- 3Easy, controlled motion with no strain
Common mistakes
- Do not rush or make jerky, small circles
- Avoid hunching your neck forward
- Do not force the range if your shoulder pinches
Muscles worked
The seated shoulder circle mainly works the side delts, with the upper traps, mid traps, front delts, and rear delts assisting.
- Side DeltsPrimary
- Upper TrapsSupport
- Mid TrapsSupport
- Front DeltsSupport
- Rear DeltsSupport
- Lower TrapsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the seated shoulder circle for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.