Arm Circles
Description
Arm circles are a dynamic warm-up exercise where you extend both arms to the sides and draw circles — starting small and gradually increasing in size. They warm up the shoulder joints, increase blood flow, and prepare the rotator cuff for training.
Muscle Group
Equipment Required
Arm Circles Instructions
- Stand with feet hip-width apart. Extend both arms straight out to the sides.
- Draw small forward circles with both arms simultaneously.
- Gradually increase the circle size over 10 to 15 reps.
- Continue for 15 to 20 seconds forward.
- Reverse direction — draw backward circles.
- Again start small and increase.
- Continue for 15 to 20 seconds backward.
- Keep arms straight throughout.
Arm Circles Form & Visual
Arm Circles Benefits
- Warms up the shoulder joints
- Increases blood flow to the rotator cuff
- Prepares shoulders for upper-body training
- No equipment needed
- Quick and accessible
- Standard warm-up exercise
Arm Circles Muscles Worked
- Deltoids (all three heads)
- Rotator cuff
- Trapezius
- Serratus anterior
Arm Circles Variations & Alternatives
- Single-Arm Circles
- Reverse Arm Circles
- Arm Swings (front-to-back)
- Band Pull-Apart (warm-up)
- Shoulder Dislocates
- Arm Circles
- Elbow Arm Circles
