Arm Circles | Gymacetamol

Muscles Worked

Primary

Shoulders

Quick Cues

1

Circle arms forward and backward

2

Gradually increase the range

3

Keep movements controlled

4

Warm up your shoulders

Equipment Needed

Bodyweight

Stand with your feet shoulder-width apart and extend your arms straight out to the sides.
Make small circles with your arms, moving forward.
Gradually increase the size of the circles.
After the desired number of reps, reverse direction and circle backward.
Keep your arms straight and move from the shoulders.
Repeat for the desired number of repetitions in each direction.

Common Mistakes

Making circles that are too small

Moving too quickly

Tensing the shoulders up toward the ears

Pro Tips

Start small and gradually increase circle diameter

Perform both forward and backward rotations for balanced warm-up

Do 15-20 circles in each direction before pressing exercises

Your Progress

Variations

Shoulder CARs

Band Pull-Apart

Shoulder Dislocations