Shoulders
Shoulder Rolls
The Shoulder Rolls is a mobility exercise with no equipment for your shoulders. Share of the load in the Zulta muscle model: upper traps 24%, rotator cuff 21% and side delts 10%.
How to do it
- Stand tall with the feet hip-width and the arms hanging relaxed.
- Lift both shoulders up toward the ears.
- Roll them back, squeezing the shoulder blades together.
- Drop them down and let them come forward to complete the circle.
- Repeat slowly for 20 to 30 seconds, then reverse the direction for another 20 to 30 seconds, breathing steadily.
Tips
- Make each circle as large as possible.
- Keep the arms and neck loose.
Common mistakes
- Rushing through small circles.
- Bending the elbows or swinging the arms.
Muscles worked by the Shoulder Rolls
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.
Shrugging in circles. 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 Rolls alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Shoulder Rolls work?
Mainly the upper traps and rotator cuff. The side delts, front delts, rear delts, lower traps and serratus anterior assist.
Is the Shoulder Rolls good for beginners?
Yes. The Shoulder Rolls is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Shoulder Rolls?
For example the Arm Circle, Shoulder CARs and Floor Slide. They train mostly the same muscles.
Log your sets in Zulta
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