Back · Bodyweight
Shoulder Rolls
How to do the shoulder rolls, 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 with feet shoulder-width apart and arms relaxed at your sides. Roll your shoulders forward in a circular motion, then reverse and roll them backward. Repeat, focusing on smooth, controlled movements.
- 1Stand tall and roll your shoulders forward and backward in slow circles; you should feel your shoulder joints loosening
- 2Keep your arms relaxed at your sides and breathe deeply
- 3Move through the full available range without forcing it
Common mistakes
- Don't shrug excessively or force your shoulders into uncomfortable positions
- Avoid hunching your neck or upper back as you roll
- Don't move too fast or jerk through the motion; keep it smooth and controlled
Muscles worked
The shoulder rolls works the .
- Upper TrapsMinor
- Side DeltsMinor
Kovo programs the shoulder rolls 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 back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.