Mobility
Arm Circle
Arm circles are a standing mobility exercise that moves your arms through controlled circles to warm up your shoulders and explore their range of motion.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart.
- Raise your arms out to your sides at shoulder height.
- Trace a small forward circle with both hands, returning to the starting position to complete one repetition.
- Lower your arms to your sides after the final repetition.
Form cues
- Keep a soft bend in your elbows.
- Breathe normally throughout.
- Keep your neck long.
Common mistakes
- Swinging through the circlesUse a steady pace that lets you control the entire circle.
- Forcing large circlesIncrease circle size only within a comfortable shoulder range.
- Rocking or arching your torsoKeep your ribs over your hips so the movement comes from your shoulders.
Safety
Repeated circles can aggravate an irritated shoulder, especially if you continue through discomfort or fatigue.
- Leave enough space around you for your arms to move freely.
- Practice without added weights.
- Stop if you feel sharp pain, pinching, or numbness.
If you have a recent shoulder injury or surgery, ask a physiotherapist or doctor about a suitable range before trying arm circles.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 10–15 reps in each direction
- Rest
- No rest timer
Count one complete circle as one rep; repeat backward after finishing your forward circles.