Strength
Forward arm circles
A low-impact dynamic mobility drill designed to increase shoulder range of motion and improve joint circulation.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and your spine in a neutral, upright position.
Extend your arms out to the sides at shoulder height until they are parallel to the floor.
Keep your palms facing downward and your fingers extended throughout the movement.
Bout slowly rotating your arms forward in small, controlled circles about the size of a dinner plate.
Maintain a steady breathing pattern and keep your core braced to prevent your torso from swaying.
Gradually increase the diameter of the circles after 30 seconds if your mobility allows.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears during rotation
- Allowing the elbows to bend instead of keeping arms locked
- Moving the torso and hips to generate momentum
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.