Technique
- The body forms a straight line from shoulders to feet.
- Keep the arms straight the whole time and resist the temptation to bend at the elbows: this exercise helps dissociating scapular movement from elbow movement.
- Slowly pull your shoulders backward (retraction), downward (depression), forward (protraction) and upward (elevation) in a controlled circular motion.
- Go slowly and take the time to go to the full range of motion in each quadrant.
Logging: Each circle (whichever direction) = one repetition.
Muscles
Strength
Primary
- Back
- Neck
- Serratus anterior
- Chest
Secondary
- Shoulders
- Forearms
Individual muscles
Individual muscles
- Rhomboid major
- Middle trapezius
- Lower trapezius
- Upper trapezius
- Levator scapulae
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
Equipment
Appears in
Joint movements
Progressions
Horizontal row
Novice
Hanging shoulder circles
Novice
Pronated grip horizontal row
Novice
Supinated grip horizontal row
Novice
Rings horizontal row
Novice
Regressions
Shoulder row
Novice
View Similar Exercises
View Similar Exercises
Leg-assisted pullup
Novice
Bear-Crab roll
Novice
Incline straddle one-arm row
Intermediate
Incline one-arm row
Intermediate
Incline row
Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.