Arm Circles
- Beginner
- Mobility
- Home
Arm circles are a standing drill: you hold both arms out to the sides and draw small circles with your hands, growing them while your shoulders stay down. The motion warms up the front and side delts before switching direction. Beginners use it at home as a warmup, a cooldown, or light recovery work between sets.
- Muscles
- Front delts, Side delts
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Stand tall and raise both arms straight out to your sides.
- Draw small, controlled circles with your hands.
- Grow the circles gradually while keeping your shoulders down.
- Complete the reps forward, then reverse the direction.
Form cues
- Keep your torso still and let only your arms move.
- Breathe normally instead of holding your breath.
- Feel the work across the front of your shoulders.
Common mistakes
- Shoulders hike up as arms tire. Pull your shoulder blades down and back.
- Circles stay tiny the whole set. Let the circles grow larger as you continue.
- Arms drift forward of the body line. Reach out to the sides, not forward.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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