10 Best Shoulder Circles Alternatives for Strength and Rehab

Ranked Shoulder Circles Alternatives

10 substitutes, ranked by how closely each one matches Shoulder Circles on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Elbow Circles

   80% match

   • Delts
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Sit or stand with your feet slightly apart.
   2. Place your hands on your shoulders with your elbows at shoulder level and pointing out.
   3. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: bodyweight only, the same as Shoulder Circles
   • Body position: standing, the same as Shoulder Circles
2. 

   2. Chair Upper Body Stretch

   80% match

   • Delts
   • Other
   • Beginner
   • Isolation

   It still works the delts, through a different movement.

   How to perform this exercise

   1. Sit on the edge of a chair, gripping the back of it.
   2. Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: bodyweight only, the same as Shoulder Circles
   • Body position: standing, the same as Shoulder Circles
3. 

   3. Arm Circles

   79% match

   • Delts
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
   2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
   3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: bodyweight only, the same as Shoulder Circles
   • Body position: standing, the same as Shoulder Circles
4. Play demonstration

   4. Rear Deltoid Stretch

   79% match

   • Delts
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand tall with your feet shoulder-width apart.
   2. Extend your right arm across your chest, placing your left hand on your right elbow.
   3. Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
   4. Hold the stretch for 15-30 seconds, then release.
   5. Repeat on the other side.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: bodyweight only, the same as Shoulder Circles
   • Body position: standing, the same as Shoulder Circles
5. 

   5. Shoulder Stretch

   76% match

   • Delts
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Reach your left arm across your body and hold it straight.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: bodyweight only, the same as Shoulder Circles
   • Body position: standing, the same as Shoulder Circles
6. Play demonstration

   6. Lever Lateral Raise

   68% match

   • Delts
   • Lever
   • Beginner
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles with an overhand grip and keep your arms straight.
   3. Exhale and raise your arms out to the sides until they are parallel to the floor.
   4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as Shoulder Circles
7. 

   7. Shoulder Raise

   66% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the delts.

   How to perform this exercise

   1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as Shoulder Circles
   • Balance: harder to stay steady on than Shoulder Circles
8. 

   8. Seated Front Deltoid

   65% match

   • Delts
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
   2. Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
   3. Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: delts, the same as Shoulder Circles
   • Equipment: bodyweight only, the same as Shoulder Circles
   • Body position: seated, not standing
   • Balance: harder to stay steady on than Shoulder Circles
9. 

   9. Upward Stretch

   65% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Extend both hands straight above your head, palms touching.
   2. Slowly push your hands up and back, keeping your back straight.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, not delts
   • Equipment: bodyweight only, the same as Shoulder Circles
   • Body position: standing, the same as Shoulder Circles
10. Play demonstration

    10. Cable Standing Shoulder External Rotation

    65% match

    • Delts
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the cable handle with your arm extended in front of you, parallel to the ground.
    3. Keep your elbow slightly bent and your shoulder blades pulled back.
    4. Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
    5. Pause for a moment at the end of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Primary muscle: delts, the same as Shoulder Circles
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as Shoulder Circles
    • Balance: harder to stay steady on than Shoulder Circles