Arm Circles
Make progressively larger forward and backward circles with straight arms to warm up the shoulders.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Side delts
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the front delts, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Arm Circles work?
- The Arm Circles mainly works the front delts and side delts.
- What equipment do you need for the Arm Circles?
- None: it is a bodyweight exercise.
- How many sets and reps of the Arm Circles?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Arm Circles?
- Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.
Program it for your clients
Coaches add the Arm Circles to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.