Shoulders
Shoulder CARs
The Shoulder CARs is a mobility exercise with no equipment for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 26%, side delts 12% and front delts 12%.
How to do it
- Stand tall with the feet hip-width and make a light fist with the working hand.
- Brace the abs and squeeze the free fist so the body stays still.
- Raise the straight arm forward and up overhead as far as it goes.
- Turn the palm outward and continue the circle back and down behind the body in the largest circle you can control.
- Reverse the path back to the start and repeat slowly for 30 to 45 seconds per arm, breathing steadily.
Tips
- Move as slowly as you can while keeping the arm tense.
- Only the shoulder moves: the ribs and hips stay put.
Common mistakes
- Arching the back or twisting the torso to make the circle bigger.
- Swinging the arm quickly and loosely.
Muscles worked by the Shoulder CARs
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Controlled circles, slides and dislocates move the shoulder through its range: the cuff centres the joint while the delts and scapular muscles move it.
Shoulder CARs alternatives
Different equipment
Easier
Frequently asked questions
What muscles does the Shoulder CARs work?
Mainly the rotator cuff. The side delts, front delts, serratus anterior, lower traps and rear delts assist.
Is the Shoulder CARs good for beginners?
The Shoulder CARs is rated intermediate. If you are new, learn the Arm Circle first and build up from there.
What is a good alternative to the Shoulder CARs?
For example the Arm Circle, Floor Slide and Scapular Wall Slide. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.