Bodyweight Rear Delt Circle
How to do it
Starting position
- Stand upright on the floor with your feet hip-width apart.
- Look straight ahead and tuck your chin slightly.
- Extend both arms out to your sides to prepare.
Movement
- Fully extend your elbows and point your fingertips outward.
- Slowly rotate your arms backward in circles.
- Repeat the movement for the designated time while maintaining your breathing.
Breathing
Maintain natural, deep breathing throughout the movement.
Trainer tips
- Open your arms back and make small circles
- Turn your thumbs backward to engage your rear delts
- Keep your shoulders down the entire time
Cautions
- Do not rotate at an excessive speed, as it can strain your shoulder joints.
- Shrugging the neck and traps up
- Arching the lower back and flaring the ribs
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Rear delts |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec |
8 similar exercises
Representative exercise: Bodyweight Rear Delt Circle
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.