Shoulders exercise
Arm Circles
Shoulder mobility with arm circles, great for warming up.
- Primary muscleShoulders
- EquipmentBodyweight
- TypeIsolation
- LevelBeginner
- Shoulders
- Bodyweight
How to do the Arm Circles
4 steps, in the order you do them.
- Stand tall with your arms extended out to the sides at shoulder height.
- Make small circles forward and gradually make them bigger.
- Keep your shoulders away from your ears and your torso still.
- Halfway through the set, reverse the direction of the circles.
Muscles worked
Common Arm Circles mistakes
What goes wrong most often when you do the Arm Circles, and how to fix it.
The circles start big and fast, with loose arms.
Start with small, slow circles and make them bigger gradually, keeping your arms firm.
Your shoulders rise toward your ears during the set.
Lower your shoulders and keep them away from your ears while your arms rotate.
Your arms drop below shoulder height as you tire.
Keep your arms straight at shoulder height. If they drop, take a short pause.
Alternatives to the Arm Circles
They work the shoulders with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
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More shoulders exercises
Cable External RotationShoulders · Cable machine
Machine Lateral RaiseShoulders · Machine
Dumbbell Lateral Raise SeatedShoulders · Dumbbells and bench
Cable Lateral RaiseShoulders · Cable machine
Frequently asked questions
What muscles do the Arm Circles work?
The Arm Circles work mainly the shoulders.