Circles Ball (wall)
- Músculo objetivo
- Deltoid Posterior , Teres Major, Teres Minor
- Equipamiento
- Stability ball
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
Circles Ball (wall) is a low-load shoulder endurance and rotator-cuff drill that primarily targets the rear shoulder (posterior deltoid) along with the teres major and teres minor. You press a stability ball into a wall and trace slow circles with it, building stability and control around the shoulder blade, which makes it a useful warm-up or rehab-style movement.
Cómo hacer el Circles Ball (wall)
- 1Stand an arm's length from a wall and place a stability ball against it at about shoulder height.
- 2Press one palm flat into the ball so it stays pinned to the wall, with your arm nearly straight and elbow soft.
- 3Set your shoulder down and back, and brace your core so your torso stays still.
- 4Keeping steady pressure on the ball, draw a slow, controlled circle with your hand, moving the ball through a smooth path on the wall.
- 5Complete your reps in one direction, then reverse and trace circles the other way.
- 6Switch arms and repeat, keeping the same constant pressure and tempo throughout.
- 7Finish by easing off the ball and lowering your arm under control.
Consejos de técnica
- Keep firm, even pressure into the ball the whole time so the rear shoulder stays under tension rather than just guiding the ball.
- Move slowly and make the circles smooth and round, not fast or jerky, to keep the rotator cuff working.
- Keep your shoulder pulled down away from your ear so you drive the motion from the shoulder, not the trapezius.
- Start with small circles and gradually widen them only as far as you can control without losing pressure.
Errores comunes
- Letting the ball drift or lose contact with the wall, which removes the constant tension that makes the drill work.
- Shrugging the shoulder up toward the ear, which shifts the load onto the upper traps instead of the posterior deltoid and teres muscles.
- Rushing through fast circles, which lets momentum carry the ball and reduces the endurance and control benefit.
- Twisting or leaning the torso to move the ball, which cheats the rep and takes the work off the shoulder.
Preguntas frecuentes
What muscles does Circles Ball (wall) work?
It primarily targets the posterior deltoid (rear shoulder), along with the teres major and teres minor. These muscles control and stabilize the shoulder as you press the ball and trace circles.
Is Circles Ball (wall) good for beginners?
Yes. It uses very light load and a stable wall, so it is well suited to beginners, warm-ups, and rehab-style shoulder work that builds control and endurance.
How many circles should I do?
A sensible default is 8–12 slow circles in each direction per arm, for 2–3 sets. Keep the pressure constant and stop the set if your form breaks down or the shoulder fatigues.
Where should I feel this exercise?
You should feel it working around the back of the shoulder and shoulder blade, not in your neck or upper traps. If you feel it in the neck, lower the shoulder and ease the pressure.
