How to Do Arm Circles
Step-by-step instructions, muscles worked and workouts that use the arm circles.
| Main muscles | Shoulders |
| Also works | Traps |
| Equipment | Body Only |
| Level | Beginner |
| Type | Stretching |
How to do it
- Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Full Body Stretches: 8-Move Routine8 exercises · about 6 min · BodyweightShoulder & Chest Stretches: 6-Move Routine6 exercises · about 5 min · Bodyweight
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