Arm Circles

Arm Circles is a beginner-level isolation in the stretching category that primarily works the shoulders. It also recruits the traps.

How to do it

1. 1Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
2. 2Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
3. 3Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.