Arm Circles tutorial
Arm circles are a simple drill for warming up and improving shoulder mobility. You can do them without any equipment before an upper-body workout.
How to perform
- Stand tall with feet shoulder-width apart.
- Raise your arms out to the sides at shoulder height with palms facing down.
- Keep your shoulders down and your core slightly braced.
- Rotate your arms forward in small circles.
- Gradually make the circles bigger.
- After several reps, reverse the direction.
Breathing: Breathe slowly and naturally.
Key tips
- Move slowly and under control.
- Do not shrug your shoulders toward your ears.
- Start with small circles.
Common mistakes
- Moving too fast.
- Shrugging the shoulders.
- Arching the lower back.
Safety: If you feel pain or pinching in the shoulder, make the circles smaller or stop.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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