Shoulders · Bodyweight
Shoulder Cars
How to do the shoulder cars, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall or kneel and extend one arm down by your side. Keeping your elbow locked and torso still, slowly swing your arm forward and up overhead. Rotate your palm outward as your arm passes your ear, then continue the circle behind you until your arm is by your side again. Reverse the motion to complete a rep. Move slowly, exploring the largest pain-free range, and repeat with the opposite arm.
- 1Stand tall and draw the largest possible circle with your arm, feeling your shoulder joint move through its full range
- 2Keep your elbow straight and your thumb pointing toward the ceiling as you rotate
- 3Feel the muscles around your shoulder blade guiding and controlling the motion
Common mistakes
- Don't rush the circle or use momentum; slow controlled movement yields the most benefit
- Avoid rotating your torso or arching your back, isolate the movement to the shoulder
- Don't push through pain or pinching sensations; respect your current range
Muscles worked
The shoulder cars works the front delts and rear delts.
- Front DeltsSupport
- Rear DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Side DeltsMinor
Kovo programs the shoulder cars 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 April 2026.