Mobility
Shoulder Controlled Articular Rotation
The shoulder controlled articular rotation is a slow arm circle that trains control through your shoulder’s available range of motion while keeping the rest of your body still.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart, one arm straight at your side, palm facing forward.
- Raise your straight arm forward to overhead.
- Rotate your upper arm inward so your palm turns outward.
- Sweep your arm behind you in an arc toward your hip.
- Finish with your arm at your side, palm facing away from your thigh.
- Reverse the circle along the same path, unwinding your upper arm as it returns overhead.
- Lower your arm forward to the starting position.
Form cues
- Keep your ribs over your pelvis.
- Point your chest straight ahead.
- Move as slowly as you can control.
- Keep breathing easily.
Common mistakes
- Bending the elbowKeep your elbow straight without locking it forcefully so the movement comes from your shoulder.
- Turning only the handTurn your upper arm in its socket rather than simply twisting your wrist or forearm.
- Forcing a full overhead circleUse a smaller circle if reaching farther requires arching your back or leaning sideways.
Safety
Forcing the arm through the overhead or behind-the-body portion can irritate the shoulder, especially near the limits of your range.
- Start with a small circle before exploring a larger range.
- Stop if you feel pain, pinching, catching, or instability.
- Keep this movement unloaded rather than adding a hand weight.
If you have a recent shoulder injury, surgery, or a history of dislocation, ask a physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 2–4 reps per arm
- Rest
- No rest timer
Count one complete circle followed by its reverse as one rep.