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Arm Circles

Beginner

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Bodyweight shoulder rotations that target deltoids and rotator cuff for improved mobility and warm-up; performed in forward and backward directions to enhance circulation and reduce injury risk.

About Exercise

Equipment

Body Weight

Difficulty

1/5 • Beginner

Primary Muscle Groups

Shoulders

Secondary Muscles

Traps, Lats, Biceps, Triceps

Accessory Muscles

Chest, Abs

Popularity Score

Goals

Mobility

Stability

Endurance

Training Style

Warm-up

Mobility Flow

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Shoulders

10/10

Anterior Delts, Medial Delts, Rear Delts

Traps

4/10

Lats

3/10

Biceps

3/10

Triceps

3/10

Chest

2/10

Abs

2/10

Programming

Typical Rep Range

10-30 reps

Rest Between Sets

30-60 seconds • Brief rest between directions or sets

How to Perform

Stand with feet shoulder-width apart, back straight, and core engaged. Extend arms straight out to sides at shoulder height, palms facing forward.

Make small forward circles with both arms simultaneously.
Gradually increase circle size to medium while maintaining control.
Continue to large circles, focusing on smooth shoulder rotation.
Reverse direction to backward circles, starting small.
Increase to medium then large backward circles.
Lower arms and repeat sets as needed.

Coaching Tips

Form Cues

Lead with shoulders
Keep core tight
Elbows straight
Control the motion
Avoid hunching
Breathe steadily

Breathing

Breathe smoothly and deeply throughout the movement, inhaling during the forward phase and exhaling during the backward phase.

Tempo

2-0-2

Range of Motion

Full shoulder circle from extended position, keeping elbows straight and avoiding shoulder shrugging; arms move in a complete 360-degree rotation originating from the shoulder joint.