Arm Circles
Arm Circles is a dynamic mobility – shoulders exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Trapezius
- Exercise type
- Dynamic mobility – shoulders
Exercise technique
- Stance
Stand hip-width apart with your torso upright.
- Arms
Extend both arms sideways at shoulder height.
- Hands
Relax your hands and soften your elbows slightly.
- First direction
Draw small, slow circles from your shoulders.
- Trunk control
Keep your ribs over your pelvis while your arms circle.
- Reverse
After a short series, reverse direction with circles of the same size.
- Finish
Shrink the circles and lower your arms slowly to your sides.
Key technique points
- Generate circles from your shoulders.
- Keep your neck long.
- Maintain arm height.
- Do not sway through your lower back.
- Work both directions equally.
- Choose a comfortable shoulder range.
Common mistakes
Raising the shoulders
Do not bring your arms toward your ears while circling.
Large swings
Do not use fast arcs wider than you can control.
Pumping the elbows
Do not bend and straighten your arms instead of circling at the shoulders.
Rotating the lower back
Do not add torso rotation to the arm movement.
Clenching the hands
Do not unnecessarily tense your fists and stiffen your forearms.
Only one direction
Do not skip shoulder control in the reverse direction.
Frequently asked questions
Arm Circles: why is “Raising the shoulders” a mistake?
Do not bring your arms toward your ears while circling.
Arm Circles: why is “Large swings” a mistake?
Do not use fast arcs wider than you can control.
Arm Circles: why is “Pumping the elbows” a mistake?
Do not bend and straighten your arms instead of circling at the shoulders.
Arm Circles: why is “Rotating the lower back” a mistake?
Do not add torso rotation to the arm movement.
Arm Circles: why is “Clenching the hands” a mistake?
Do not unnecessarily tense your fists and stiffen your forearms.
Arm Circles: why is “Only one direction” a mistake?
Do not skip shoulder control in the reverse direction.
What should I focus on when doing Arm Circles?
Generate circles from your shoulders. Keep your neck long. Maintain arm height. Do not sway through your lower back. Work both directions equally. Choose a comfortable shoulder range.
Related exercises
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Clean and Jerk
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.