Rotational circles is a good exercise for both the front and rear deltoid muscles and can be performed equally well either seated or standing.
Throughout the exercise, keep your arms straight at shoulder height, and simply make small rotational circles with your arms.
Begin with small circles (6 inches), increase in size (18 – 24 inches), working in both directions, focusing on keeping the movement smooth and slow.
You may decide to work with the arms directly out to your sides, or out to your front, or even to your rear in order to work all your shoulder muscles.
Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.
Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.
Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet
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