Intermediate Workout

Shoulder Circles

Time to refocus our concentration back to the upper body. Our next exercise is called the Shoulder Circle and is a great exercise for working out your shoulders, your trapezius and your chest muscles.

To perform this exercise you can use resistance bands; however, if you are working out at an intermediate level you should use dumbbells.

Stand with your feet shoulder width apart holding one dumbbell in each hand. Your palms should be facing the outside of your thighs.

Keep your core muscles tight and your back straight.

Keep your arms straight and elevate both arms at the same rate to the side of your body so that your palms are now facing the floor. Hold the weight for one count once your hands are even with your shoulders.

Next, keeping your back straight, move the weights so that they touch each other in front of you. At this point the dumbbells should be directly in front of you, extended in front of your chest.

Then lower the weight so that your palms are facing the front of your thighs. This counts as one repetition.

Bring the dumbbells back up the front so that the weight is in front of your chest and your palms are facing down to the floor.

Move the weights out to the side, while keeping them even with your shoulders.

Finally, lower the weight back down to the outside of your thighs. This counts as one repetition.

Perform three sets of 8 to 12 repetitions while doing slow movements.

Next Intermediate Exercise: Triceps Dips »


Tips for Shoulder Circles

  1. Do not lose your attention on keeping your back and core muscles tight. It will be tempting to lean back when performing the shoulder circles, particularly towards the end of the workout. Do your best to maintain proper core stabilization.

  2. Maintain a regular breathing pattern during this exercise.

  3. Perform three sets of 8-12 slow repetitions.