Arm Circles

How to do the Arm Circles

1. 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.
2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	traps
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same shoulders, with and without kit.

Dumbbell Scaption Dumbbell Side Laterals to Front Raise Dumbbell Lateral Raise - With Bands Resistance Bands Alternating Deltoid Raise Dumbbell Dumbbell Incline Shoulder Raise Dumbbell Front Dumbbell Raise Dumbbell

Harder than the Arm Circles

Push Press expert · Barbell Handstand Push-Ups expert · Bodyweight Clean and Jerk expert · Barbell

Common questions

What muscles does the Arm Circles work?

The Arm Circles primarily works the shoulders, with the traps as secondary movers. Dumbbell Scaption, Side Laterals to Front Raise, and Straight Raises on Incline Bench train the same muscle, across 9 equipment types.

What equipment do you need for the Arm Circles?

None — the Arm Circles is bodyweight, so it works at home, in a hotel room or outdoors. Dumbbell Scaption and Side Laterals to Front Raise also need nothing.

Is the Arm Circles suitable for beginners?

Yes, the Arm Circles is rated beginner. Push Press, Handstand Push-Ups, and Clean and Jerk are the progressions from here.

Where should the Arm Circles go in a workout?

Late — the Arm Circles is isolation work, so it follows your compounds.

Similar exercises

Dumbbell Scaption Dumbbell Side Laterals to Front Raise Dumbbell Straight Raises on Incline Bench Barbell Alternating Deltoid Raise Dumbbell Car Drivers Barbell Dumbbell Incline Shoulder Raise Dumbbell