Arm Circles
Description
Arm circles are a classic shoulder mobility warmup. Standing tall with arms extended out to the sides at shoulder height, you make controlled circles of varying size, both forward and backward. The drill warms up the rotator cuff, deltoids, and shoulder joint, prepping the shoulders for upper body training.
Muscle Group
Equipment Required
Arm Circles Instructions
- Stand tall with feet shoulder-width apart.
- Extend both arms straight out to the sides at shoulder height.
- Brace your core and pull your shoulders back.
- Begin making small forward circles with both arms.
- Gradually increase the circle size to large sweeping circles.
- After several large forward circles, reverse direction.
- Make small backward circles, gradually increasing to large circles.
- Maintain straight arms and shoulder height throughout.
Arm Circles Form & Visual
Arm Circles Benefits
- Warms up the shoulders
- Improves shoulder mobility
- Activates rotator cuff
- No equipment required
- Useful for warmups before upper body training
- Easy and effective shoulder prep
Arm Circles Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Posterior deltoid
- Rotator cuff
Arm Circles Variations & Alternatives
- Shoulder Rotations
- Wall Slides
- Band Pull Apart
- Shoulder Dislocates
