How to Do Arm Circles: Warm-Up Guide and Technique
Master the arm circle to improve shoulder mobility and prevent injury. Our coach-led guide covers correct form, common mistakes, and warmup benefits.
How to Perform
- Stand tall with your feet shoulder-width apart and your core engaged to maintain a neutral spine.
- Extend your arms out to the sides at shoulder height with your palms facing downward.
- Begin making small, controlled circular motions with your hands while keeping your elbows locked.
- Gradually increase the diameter of the circles until you are moving through your full range of motion.
- Reverse the direction of the circles after your desired number of repetitions or time elapsed.
- Focus on keeping your shoulders depressed and away from your ears throughout the entire duration of the set.
Common Mistakes
- Shrugging the shoulders toward the ears
- Allowing the torso to swing or rock significantly
- Bending the elbows instead of rotating from the shoulder joint
- Moving too quickly and using momentum rather than muscle control
Muscles Worked
Primary movers
- Shoulder Mobility
Stabilizers
- Rotator Cuff
- Deltoids
- Upper Back
Related Guides
- Band Pull-Aparts — Warm-Up
- Bodyweight Glute Bridges — Warm-Up
- Cat-Cow Stretch — Warm-Up
Shoulder Mobility · Warm-Up