How to do Arm Circles
Arm circles are a light shoulder mobility exercise used before upper-body training. They help activate the upper-back and shoulder muscles, increase joint mobility and reduce stiffness. They also work well as a simple movement break if you spend long periods sitting.
This is how you do arm circles.
Step-by-Step Instructions
Step 1: Stand upright
Stand with your feet about shoulder-width apart, knees soft and core lightly braced so your lower back stays neutral.
Step 2: Raise your arms
Lift both arms out to the sides until they are level with your shoulders, keeping a slight bend at the elbows and relaxed hands.
Step 3: Begin small circles
Start making small, controlled circles in one direction. Keep the movement smooth and avoid using speed or momentum.
Step 4: Increase the range
Expand the circles gradually as your shoulders warm up, while keeping your torso still and shoulders relaxed.
Step 5: Reverse the direction
Switch direction and repeat with the same level of control and arm height.
Muscles Engaged
Arm circles mainly involve the shoulders and upper back, including the deltoids, rotator cuff muscles, upper trapezius, rhomboids and serratus anterior. These muscles support healthy shoulder movement and help maintain posture.
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