Warm-Up
Arm Circles
A fundamental dynamic movement to improve shoulder range of motion and prepare the rotator cuff for training.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.