How to do arm circles

Arm circles are a standing warm-up where you hold your arms straight out to the sides and trace slow circles. They move your shoulder joints through a wide range and wake up your shoulders and upper back.

Warm-up
No equipment
10 reps

arm circle exercise, shoulder circles

How to do it

Stand with your feet hip-width apart and your knees soft.
Raise both arms straight out to the sides at shoulder height, palms down.
Draw slow forward circles, starting small and growing them bigger.
After your forward reps, reverse and draw the same circles backward.
Keep your shoulders away from your ears and your ribs down the whole time.

Form cues

Arms straight out to the sides
Draw big, slow circles
Keep your shoulders down, away from your ears

Muscles worked

Main: shoulders

Also: upper back, chest, triceps

Common mistakes

Spinning the arms fast with momentum. Fix: Slow down so each circle takes about two seconds and you control the whole path.
Shrugging the shoulders up. Fix: Pull your shoulders down and back before you start, and keep them there.
Arching the lower back as the arms go back. Fix: Squeeze your glutes lightly and keep your ribs down.

Make it easier: Small arm circles

Keep the circles small, or bend your elbows and circle from the shoulders only.

Make it harder: Arm circles with a long hold

Keep your arms up for 30-60 seconds of slow circles in each direction without a break.

In a workout

Do 10 circles forward and 10 backward as part of your warm-up, before push-ups or any overhead work.

Safety: If you have a shoulder injury, keep the circles small and within a range that does not hurt, and stop if you feel a pinch or click with pain.

Questions

Are arm circles a good warm-up for push-ups?

Yes. They move the shoulder joint in every direction and get blood to the muscles you use in push-ups.

Should I do arm circles forward or backward?

Do both. Forward circles open the front of the shoulder and backward circles work the upper back more.

Do arm circles build muscle?

Not much. They are a warm-up and mobility drill, not a strength exercise.