Arm Circles

Muscle Groups Involved

Delts - Primary
Chest/Pecs - Primary
Lats - Primary
Mid Back/Mid Traps - Primary
Upper Traps - Primary

Highlights

Start in a standing position, arms out to your sides at shoulder height.
Start with 6 inch forward circles. Work up to big sweeping circles.
Go in the opposite direction. Start with small circles and work your way up.
Include shoulder blade circles as well to make the warm up more intense.

Description

Arm Circles are a popular upper body warm up exercise that promotes joint health and circulation to the neck and shoulders. To perform Arm Circles start in a standing position with your arms raise

Arm Circles are a popular upper body warm up exercise that promotes joint health and circulation to the neck and shoulders. To perform Arm Circles start in a standing position with your arms raised out to your sides to shoulder height. Start the movement by making small forwards circles with your arms - about 6 inch circles with your hands. After a few repetitions slowly increase the circumference of your circles until you are moving your arms in large, sweeping circles. Pause and repeat in the opposite direction, starting again with small circles and working towards larger ones.

Common Mistakes

Do not internally rotate (roll forwards) your shoulder joints. Do not hyper

Do not internally rotate (roll forwards) your shoulder joints. Do not hyperextend your back or hunch your back to increase your range of motion. Do not push through pain. Start with small circles and gradually increase your range of motion.

Pro Tips

Include shoulder shrugs and/or shoulder blade circles along with the Arm Ci

Include shoulder shrugs and/or shoulder blade circles along with the Arm Circles to increase scapular (shoulder blade) mobility and make this a more dynamic upper body warm up that will also warm up your entire shoulder girdle and your neck.

Purpose

Arm Circles are a simple, accessible warm up for the shoulders and upper bo

Arm Circles are a simple, accessible warm up for the shoulders and upper body before a work out. It can warm up the shoulder joints and the soft tissues and muscles surrounding the joints.

Form

Arms should start at shoulder level and create large sweeping circles in bo

Arms should start at shoulder level and create large sweeping circles in both directions by the end of the exercise.