Strength
Backward arm circles
A low-impact dynamic mobility movement designed to open the chest and improve shoulder joint range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet shoulder-width apart and your core lightly engaged for stability.
Extend your arms straight out to the sides at shoulder height with your palms facing forward or upward.
Begin making small, controlled circular motions moving your hands toward the back of the room.
Maintain a straight line through your elbows without allowing your arms to drop below shoulder level.
Gradually increase the diameter of the circles as your joints feel warmer and more mobile.
Keep your neck neutral and avoid shrugging your shoulders toward your ears during the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Moving too fast and using momentum rather than muscle control
- Allowing the lower back to arch excessively as the arms move backward
- Shrugging the shoulders upward which creates unnecessary neck tension
- Bending the elbows instead of keeping the arms fully extended
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.