Arm Circles
Circular motions with straight arms out to the sides, from small circles to large.
How to do it
- Stand tall with feet shoulder-width apart and your abs engaged.
- Raise your straight arms out to the sides at shoulder height, palms down.
- Start with small circles forward and gradually make them bigger.
- Do about 10 circles, then reverse direction and do the same number backward.
- Keep your shoulders down, neck relaxed and torso still.
- Breathe evenly and move smoothly, without jerking.
Key technique cue
Straight arms out, small-to-large circles forward and back.
Common mistakes
- ✕ Shrugging the shoulders toward the ears
- ✕ Jerky swings instead of smooth circles
- ✕ Arching the lower back and rocking the torso
- ✕ Bending the elbows and moving too fast
Benefits
- ✓ Warms up the shoulder joints before training
- ✓ Improves shoulder mobility
- ✓ Eases stiffness in the shoulders after long sitting
About the exercise
Arm circles are a dynamic warm-up for the shoulder joints: straight arms draw circles of different sizes. They involve the deltoids and the muscles around the shoulder blades and help prepare the shoulders for pressing, pulling and swimming. They suit everyone as a warm-up before training or as a break from desk work.
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