Arm Circles
A simple standing warm-up where both arms trace circles forward and backward to raise shoulder temperature and range.
Primary muscles
- Front Delts
- Side Delts
- Rear Delts
Secondary muscles
- Rotator Cuff
- Traps (Trapezius)
- Sets
- 1–2
- Reps
- 10–15 per direction
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with feet hip-width apart and arms extended out to the sides at shoulder height.
Begin making small forward circles with both arms.
Gradually increase the size of the circles.
After the prescribed reps, reverse direction and circle backward.
Finish with a few large, slow circles in each direction.
Breathing: Breathe naturally throughout.
Coaching tips
Arms long but not locked
Shoulders away from ears
Start small, finish big
Common mistakes
Shrugging the shoulders
Arching the lower back
Moving too fast with no control
Safety notes
Keep circles within a comfortable range for the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.