Arm circles are a dynamic warm-up exercise where you extend both arms to the sides and draw circles — starting small and gradually increasing in size. They warm up the shoulder joints, increase blood flow, and prepare the rotator cuff for training.
Muscle Group
Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Warms up the shoulder joints
- Increases blood flow to the rotator cuff
- Prepares shoulders for upper-body training
- No equipment needed
- Quick and accessible
- Standard warm-up exercise
How to perform
- Stand with feet hip-width apart. Extend both arms straight out to the sides.
- Draw small forward circles with both arms simultaneously.
- Gradually increase the circle size over 10 to 15 reps.
- Continue for 15 to 20 seconds forward.
- Reverse direction — draw backward circles.
- Again start small and increase.
- Continue for 15 to 20 seconds backward.
- Keep arms straight throughout.
FRONT VIEW
BACK VIEW
Traps
Primary
Shoulder
Primary
Rotator Cuff
Primary