This exercise involves standing with arms extended to the sides and making circular motions with the arms. It is often used as a warm-up exercise to increase range of motion in the shoulders and improve circulation in the upper body.
Arm Circles Instructions
- Stand with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height.
- Slowly begin to make small circles with your arms, moving them forward in a clockwise direction.
- Gradually increase the size of the circles until you are making full rotations with your arms.
- After a few rotations, switch directions and make circles in a counterclockwise direction.
- Continue making circles for 30-60 seconds, then slowly lower your arms back down to your sides.
Arm Circles Form & Visual
Arm Circles Benefits
- Improves shoulder mobility and flexibility
- Increases blood flow to the arms and shoulders
- Helps to prevent shoulder injuries
- Can be done as a warm-up before other exercises
- Can be done anywhere without any equipment
Arm Circles Muscles Worked
- Rotator cuff muscles
- Latissimus dorsi
Arm Circles Variations & Alternatives
- Arm Circles with weights
- Arm Circles in reverse
- Arm Circles with resistance bands
- Arm Circles with a medicine ball
- Arm Circles with a stability ball