Seated Arm Circles Leg Folded
Seated Arm Circles Leg Folded is a bodyweight stretching exercise targeting the deltoids. Performing arm circles from a seated position isolates shoulder mobility and reduces lower body involvement, making it ideal for warm-up or cool-down routines.
How to do it
- Sit on the floor with your legs crossed or folded in front of you.
- Extend both arms out to your sides at shoulder height.
- Begin making small circular motions with both arms, gradually increasing the size of the circles.
- Continue for the desired number of repetitions, then reverse the direction.
- Keep your back straight and core gently engaged throughout.
Form cues
- Sit tall with your spine straight.
- Extend arms straight out at shoulder height.
- Make small controlled circles without rushing.
- Breathe steadily throughout the movement.
Breathing: Inhale to prepare, and maintain a calm, steady breathing rhythm while circling your arms.
Common mistakes
- Shrugging shoulders toward the ears, which creates unnecessary neck tension.
- Rushing through the circles, which reduces the mobility benefit.
- Slumping the upper back, which limits shoulder joint movement.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
2–3 sets × 30 seconds per direction, rest 30 s
Lose weight
2–3 sets × 30–45 seconds per direction, rest 30 s
Build muscle
2–3 sets × 10–15 slow reps per direction, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort or sharp pain, ease off or stop the movement.
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, mild muscular fatigue or warmth in the shoulders is normal due to endurance, but stop if you feel sharp pain.
Can I do this if my shoulders click?
Gentle clicking without pain is often normal, but reduce your circle size or stop if clicking is accompanied by discomfort.
When is the best time to do arm circles?
They work well as part of a pre-workout warm-up to prepare the shoulder joints for movement.