Kneeling Water Bottle Shoulder Over and Under
Rotational shoulder mobility
ShouldersIntermediateMobilityRotation
At a glance
| Muscles worked | Primary: Shoulders and rotator cuff |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Mobility · Rotation |
| Sets & reps | 4 sets × 10-12 each direction |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Kneel holding water bottles
- Step 2: Perform over and under arm circles
- Step 3: Keep shoulders relaxed
- Step 4: Control the motion
- Step 5: Reverse direction
Equipment
- Water bottles optional
Coaching tips
Benefits
Rotational shoulder mobility
Common mistakes
Shrugging shoulders
Make it harder
Slower circles
Make it easier
Bodyweight version
Breathing
Natural breathing
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.