Arm Circles

Also called arm circle.

Works

Shoulders, plus traps

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
2. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Cues

• Arms straight at shoulder height.
• Small circles, then bigger.
• Both directions.

Common mistakes

• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.