Mobility

Arm Circle

Arm Circles target shoulders, back, and arms, enhancing flexibility and strength. This simple exercise involves lateral arm extensions with circular movements, promotes good posture, and potentially broadens shoulder motion range.

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Arm Circle instructions

Step-by-step instructions

1

Stand tall with feet shoulder-width apart.

2

Extend your arms out to your sides, parallel to the ground.

3

Move your arms in small forward circles, keeping them extended outward.

4

After a set duration, switch direction and move your arms in small backward circles.

5

Avoid moving your entire body; isolate the arm movements to only your shoulders.

Stand tall with feet shoulder-width apart.

Extend your arms out to your sides, parallel to the ground.

Move your arms in small forward circles, keeping them extended outward.

After a set duration, switch direction and move your arms in small backward circles.

Avoid moving your entire body; isolate the arm movements to only your shoulders.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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