Arm Circles: How-to, Tips & More
The Arm Circles is a beginner mobility exercise for your shoulders. You do it with bodyweight. It is a good fit when your goal is general fitness.
Muscles worked
Shoulders
Primary
How to do the Arm Circles
- Stand tall with your arms out to the sides.
- Make small circles forward.
- Gradually make them bigger.
- Switch direction halfway through.
Arm Circles tips
- Keep your shoulders relaxed.
Sets and reps
Most lifters do well with 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Bodyweight
Type
Mobility
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Arm Circles work?
The Arm Circles mainly works your shoulders.
How many sets and reps should I do?
A good starting point is 30 to 60 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Arm Circles good for beginners?
Yes. The Arm Circles is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Arm Circles?
You need bodyweight.
Add Arm Circles to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon