Arms Circle
Arms circle is a bodyweight warm-up exercise targeting the deltoids and shoulder stabilizers. It involves rotating the arms in controlled circles at shoulder height, increasing blood flow to the shoulder joint, improving rotator cuff activation, and preparing the upper body for exercise.
How to do it
- Stand with your feet hip-width apart and arms extended straight out to the sides at shoulder height.
- Engage your core and keep your shoulders relaxed.
- Begin making small circles forward with both arms simultaneously.
- Gradually increase the size of the circles over several repetitions.
- Reverse the direction and perform circles backward.
- Continue for the desired number of repetitions in each direction.
Form cues
- Keep your arms straight
- Reach through your fingertips
- Maintain a tall, upright spine
- Control the circle size
- Keep shoulders away from ears
Breathing: Inhale deeply as you begin the circle and exhale steadily as you complete the rotation.
Common mistakes
- Shrugging shoulders: causes unnecessary neck tension.
- Moving too fast: reduces the benefit to shoulder stability.
- Holding your breath: limits oxygen flow and increases tension.
- Bending the elbows: prevents full activation of the shoulder stabilizers.
Muscles worked
Primary: delts. Secondary: traps, chest.
Suggested sets & reps
Get fitter
3 sets x 45 seconds, rest 30s
Lose weight
3 sets x 60 seconds, rest 30s
Build muscle
3 sets x 45 seconds, rest 45s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in the shoulder joint, stop the movement and choose a gentler option.
- If you have a history of shoulder injuries, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel a burn in my shoulders?
Yes, light fatigue or a 'burn' is normal as the stabilizing muscles engage.
What if I hear clicking sounds?
Minor clicking is often normal, but if it is accompanied by pain, stop and reduce your range of motion.
Can I do this if I have shoulder pain?
If you feel sharp pain, stop immediately and consult a professional.