Shoulder CARs
Controlled articular rotations of the shoulder: a slow, full arm circle through the largest range you can control without the trunk moving.
Primary muscles
- Rotator Cuff
- Front Delts
- Rear Delts
Secondary muscles
- Side Delts
- Serratus Anterior
- Traps (Trapezius)
- Sets
- 1–2
- Reps
- 3–5 per direction per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with a light brace and one arm by your side, thumb forward.
Raise the arm forward and overhead as high as you can without arching your back.
At the top, rotate the arm so the palm turns outward.
Continue the circle behind and down, reaching the hand back toward the opposite hip.
Return to the start and reverse the direction on the next rep.
Breathing: Breathe slowly and steadily throughout the circle.
Coaching tips
Make a fist and create light tension
Keep the ribs down
Draw the biggest slow circle you can control
Common mistakes
Arching the lower back overhead
Swinging the arm
Shrugging the shoulder toward the ear
Safety notes
Move only within a pain-free range and skip any position that pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.