Arm Circles
BWBodyweightStrength
Arm circles are a simple bodyweight exercise where you extend your arms out to the sides and rotate them in small to large circles, forward and backward, to improve shoulder mobility and warm up the joints. They primarily target the deltoid muscles in the shoulders while engaging the rotator cuff for stability. Ideal for athletes, beginners, or anyone preparing for upper-body workouts, this no-equipment move enhances range of motion and prevents injury with minimal effort.
How to Perform Arm Circles
- 1Stand tall with feet shoulder-width apart, knees slightly bent, and arms extended straight out to the sides at shoulder height, palms facing forward.
- 2Engage your core and keep shoulders relaxed away from ears.
- 3Begin small forward circles with your arms: inhale as you start the circle.
- 4Exhale as you complete each full forward circle, gradually increasing the circle size after 10-15 reps.
- 5Reverse direction for backward circles: inhale to start, exhale to complete each circle.
- 6Perform 10-15 circles in each direction per set, keeping movements controlled.
- 7Key form tips: Maintain a slight bend in elbows to reduce shoulder strain; avoid shrugging shoulders or arching your back; move from the shoulder joint only—do not swing your torso. Common mistakes: Using momentum from the body instead of controlled shoulder rotation, or letting arms drop below shoulder height.
