Arm Circles
The Arm Circles isolates the Shoulders through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The traps assist as stabilizers throughout the range of motion.
How to Arm Circles
- 1
Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- 2
Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- 3
Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Arm Circles work?
The Arm Circles primarily works the Shoulders. Secondary muscles include the Traps, which assist during the movement.
Is the Arm Circles good for beginners?
Yes, the Arm Circles is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Arm Circles?
The Arm Circles requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.