Mobility & Stretching
How to do Arm Circles
Arm circles rotate straight arms in small circles to warm up the shoulders and build shoulder endurance.
- Difficulty
- Beginner
- Equipment
- None
- Sets & reps
- 2-3 rounds of 30 seconds per direction
Target muscles
- Deltoids
Also works
- Trapezius
- Rotator Cuff
- Upper Back
PrimarySecondary
Technique
Step-by-step instructions
- Stand tall with feet hip-width apart.
- Raise your arms straight out to the sides at shoulder height.
- Move your arms in small forward circles.
- Keep your shoulders down and core engaged.
- After 30 seconds, reverse the direction.
Common mistakes
- Shrugging the shoulders toward the ears.
- Letting the arms drop below shoulder height.
- Bending the elbows.
- Arching the lower back.
Benefits
- Warms up the shoulder joints.
- Improves shoulder mobility.
- Builds deltoid endurance.
- Easy to do anywhere.
Arm Circles: The Essential Shoulder Warm-Up
Arm circles increase blood flow and mobility in the shoulder joints before upper body training. Held for longer, they also build surprising endurance in the deltoids.
Variations:
- Reverse the direction halfway through.
- Make the circles bigger for mobility.
- Keep them small and fast for endurance.