Videos
Instructions
- Lie face down on a Swissball with feet anchored and chest supported.
- Hold a dumbbell in each hand with arms extended straight in front.
- Slowly move the arms in a wide circular motion toward the hips, mimicking an angel's wings.
- Keep arms straight and maintain control throughout the movement.
- Return to the starting position using the same arc of motion.
Technical Tips
- Maintain a neutral spine throughout the exercise.
- Avoid shrugging your shoulders during the motion.
- Engage your core to stay stable on the Swissball.
Breathing Tips
- Inhale as you prepare and extend arms forward.
- Exhale slowly during the circular movement toward the hips.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Lower back instability or recent spinal surgery
- Balance disorders or vestibular issues
The Prone Angel Circles with Swissball Dumbbell is a functional shoulder mobility and stability exercise designed to improve scapular control and enhance postural integrity. This movement involves controlled circular motions of the arms while lying prone on a Swissball, using light dumbbells to introduce resistance and increase neuromuscular activation. Ideal for shoulder prehabilitation, warm-ups, or as part of corrective exercise routines, it promotes joint integrity and reinforces the posterior chain. The unstable surface of the gym ball also challenges core stability and balance, making it a full-body coordination drill. Frequently used in fitness, CrossFit, and bodybuilding disciplines, this exercise is particularly beneficial for individuals seeking to correct rounded shoulders, enhance range of motion, or prevent shoulder dysfunction. Because it targets precise movement patterns and postural alignment, it’s a preferred choice among trainers and rehabilitation specialists alike. Incorporate this movement to develop better overhead mechanics and improved scapulothoracic rhythm in both athletic and everyday contexts.
What muscles do prone angel circles on a Swissball work?
Prone angel circles on a Swissball primarily target the shoulders, especially the rear deltoids, while engaging the upper back and core for stabilization.
Can I do prone angel circles if I have shoulder pain?
If you experience shoulder pain, it's essential to consult a medical professional first, as this exercise involves dynamic shoulder motion that may not be suitable for all injuries.
Are Swissball angel circles effective for posture correction?
Yes, Swissball angel circles are excellent for improving postural alignment by strengthening the rear delts, rhomboids, and scapular stabilizers.
How heavy should the dumbbells be for prone angel circles?
Use light dumbbells, typically under 2 kg, to ensure smooth, controlled movement and avoid strain on the shoulder joints.
Is the Swissball necessary for this exercise?
While not mandatory, the Swissball adds core engagement and instability, making the exercise more functional and challenging compared to doing it on a flat surface.