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Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.

Setup

Stand tall holding a light plate or dumbbell with both hands in front of your chest, core braced.

How to do it

1. Trace a big, smooth circle around your head, keeping the weight close.
2. Keep the ribs down and hips still — the circle comes from the shoulders, not the trunk.
3. Move slowly and evenly through the sticking points behind the head.
4. Alternate direction each set or each rep.

Common mistakes

• Arching the lower back as the weight passes behind the head.
• Rushing the circle and letting the weight drift wide.
• Using a weight too heavy to control through the full circle.

Scale it

Easier: Lighter weight, or trace the circle at chest level in front of the body.

Harder: Slightly heavier plate, or slow 5-second circles.

Pairs well with