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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