Smart Workout Diary

Arm Circles

Arm circles are a simple dynamic shoulder-mobility exercise performed by rotating the arms in controlled circles. They primarily warm up the deltoids and shoulder joints while engaging the upper back for posture and control. They are useful before upper-body training, throwing activities, and general movement preparation.

Demonstration

Arm Circles — demonstration 1
Arm Circles — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart, knees soft, and abdominal muscles gently braced.
  2. Extend both arms out to the sides at shoulder height, keeping the elbows relaxed but mostly straight.
  3. Make small, controlled forward circles with both arms, keeping your shoulders down away from your ears.
  4. Gradually make the circles slightly larger only if the movement remains comfortable, then reverse direction and repeat. Stop if you feel sharp pain or pinching.
Muscle Group
Delts
Other Muscle Groups
Upper Back
Type
Stretching
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize control over size. Small, smooth circles are appropriate for warming up the shoulders.
  2. Keep your ribs stacked over your pelvis; do not arch your lower back to make larger circles.
  3. Breathe steadily and keep the neck relaxed. Use a pain-free range of motion.
Exercise library