10 Best Shoulder Circles Alternatives for Strength and Rehab

Shoulder Circles are done standing. Ranked closest by our scoring: Elbow Circles, the Chair Upper Body Stretch and Arm Circles.

Shoulder Circles

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Shoulder Circles

The steps for Shoulder Circles themselves, so you can judge how close each substitute below really is.

Delts, with traps · Bodyweight · Beginner · Isolation

  1. With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
  2. Reverse direction. You can do this exercise alternating shoulders or both at the same time.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Elbow Circles

    1. Elbow Circles

    80% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Bodyweight
    How to perform it
    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. Chair Upper Body Stretch

    2. Chair Upper Body Stretch

    80% match

    Delts · Beginner · Isolation

    It still works the delts, through a different movement.

    • Other
    How to perform it
    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
  6. Lever Lateral RaisePlay demonstration

    6. Lever Lateral Raise

    68% match

    Delts · Beginner · Isolation

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

    • Lever
    How to perform it
    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. Shoulder Raise

    7. Shoulder Raise

    66% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

Shoulder Circles FAQ

What muscles does Shoulder Circles work?

Shoulder Circles primarily target the deltoid complex while engaging scapular stabilizers like serratus anterior and lower/middle trapezius. The rotator cuff works isometrically to center the humeral head throughout the circular motion.

What is the best bodyweight alternative to Shoulder Circles?

Wall slides are the best bodyweight substitute because they train scapulothoracic rhythm and deltoid activation without added load. Cue: keep lumbar contact and drive the forearms up the wall to recruit serratus anterior and the anterior/mid delts while protecting the glenohumeral joint.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.