Bodyweight Training

Arm Circles exercise

Arm circles are a simple dynamic warm-up exercise that targets the shoulders, arms, and upper back. This movement increases joint mobility, improves circulation, and helps prevent injury by activating the deltoids and rotator cuff muscles. It’s perfect for preparing the upper body for more intense activity or as a low-impact mobility drill.

Arm Circles exercise demonstration

How to perform Arm Circles

  1. Stand upright with your feet shoulder-width apart and arms extended straight out to the sides at shoulder height.
  2. Keep your palms facing down and your arms parallel to the ground.
  3. Begin making small circles with your arms in a forward direction.
  4. Gradually increase the size of the circles while maintaining control.
  5. After completing the forward circles, reverse the direction and repeat the movement backward.
  6. Keep your core engaged and torso still throughout the motion.
  7. Perform for the desired number of reps or time in each direction.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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