Arm Circles

Arm Circles


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.

Equipment Required

Arm Circles Instructions

  1. Stand with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height.
  2. Slowly begin to make small circles with your arms, moving them forward in a clockwise direction.
  3. Gradually increase the size of the circles until you are making full rotations with your arms.
  4. After a few rotations, switch directions and make circles in a counterclockwise direction.
  5. Continue making circles for 30-60 seconds, then slowly lower your arms back down to your sides.

Arm Circles Form & Visual

Arm Circles

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

  • Deltoids
  • Trapezius
  • Rotator cuff muscles
  • Latissimus dorsi
  • Triceps
  • Biceps

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