Arm Circles
How to do the 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.
How to program the Arm Circles
Sets and reps
As an isolation movement, the Arm Circles is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Arm Circles is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Arm Circles work?
The Arm Circles primarily targets the Shoulders. It also recruits the Traps as supporting muscles.
What equipment do I need for the Arm Circles?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Arm Circles should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
