Shoulder
arm-circles
Stand tall with feet hip-width apart, arms extended straight out to your sides at shoulder height. Keep your core gently engaged and shoulders relaxed, away from your ears.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- deltoid (anterior, medial, posterior)
- rotator cuff
Secondary muscles
- trapezius (upper, middle)
- serratus anterior
Target muscles
- shoulder
How to perform
- 1
Stand tall with feet hip-width apart, arms extended straight out to your sides at shoulder height.
- 2
Keep your core gently engaged and shoulders relaxed, away from your ears.
- 3
Begin making small forward circles with your arms, gradually increasing the size.
- 4
Maintain control throughout the movement, focusing on smooth, fluid circles.
- 5
After completing repetitions in one direction, reverse the motion and perform backward circles.
- 6
Breathe naturally and avoid shrugging your shoulders.
Safety & form
Train smart. Read these notes before adding heavy load.
