Shoulder Rolls Movement Prep
shoulder rolls warm-up
2 unhurried rounds
6-8 controlled Shoulder Rolls reps
6 controlled Arm Circles reps
Start the workout feeling prepared, not tired
Warm-Up & Mobility
Shoulder Rolls — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Shoulder rolls are a low-intensity way to move the shoulder blades and release unnecessary neck tension before upper-body training. The motion should be smooth and come from the shoulder girdle, not the lower back. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Shoulder rolls are a low-intensity way to move the shoulder blades and release unnecessary neck tension before upper-body training. Use Shoulder Rolls before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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Shoulder Rolls
UCLA Recreation · reviewed 2026-08-06
Muscles Worked
ShouldersUpper trapeziusUpper back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Shoulder Rolls to prepare shoulders and upper trapezius before sessions that include Arm Circles, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Shoulder Rolls if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: moving only the neck instead of the shoulder blades. |
| Scaling | Roll one shoulder at a time in a smaller range. |
How to Do the Shoulder Rolls
1
Stand or sit tall with arms relaxed.
2
Lift both shoulders gently toward the ears.
3
Roll them backward, down, and forward in a full circle.
4
Repeat in the opposite direction.
Common Mistakes
✕
Moving only the neck instead of the shoulder blades.
✕
Forcing a large range that creates pinching.
Coaching Tips
✓
Exhale as the shoulders move down.
✓
Keep the jaw and hands relaxed.
Scaling Options
Easier / Beginner
Roll one shoulder at a time in a smaller range.
Harder / Advanced
Follow with arm circles and PVC pass-throughs.
Warm-Up Examples
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Shoulder Rolls Readiness Flow
pre-workout shoulder rolls
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Shoulder Rolls reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Shoulder Rolls feel?
During Shoulder Rolls, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
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Useful next steps
Related Exercises
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