How to do the Wall Scapular Circles
Step by step
- Stand facing a wall and place both forearms flat against it at shoulder height.
- Keep your arms in contact and let your shoulder blades do the work.
- Slowly glide your shoulder blades in a circle - up, out, down, and together.
- Trace smooth, controlled circles without arching your lower back.
- Complete your reps, then reverse the circle direction.
The thing people get wrong
Let the motion come from your shoulder blades sliding on your ribcage - keep your neck relaxed and do not shrug up toward your ears.
Coaching cue
Start with small slow circles and grow them as the shoulders loosen.
Make it easier or harder
- Easier: Make smaller circles with the forearms a little lower on the wall.
- Harder: Step your feet farther back so more of your weight rests on the forearms.
Muscles worked
- Primary: Side delts, Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.