Arm Circles

A beginner stretching exercise for the shoulders, done with just your bodyweight.

Main muscles: Shoulders
Also works: Upper back
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Push

How to do the Arm Circles

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

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Arm Circles

Questions

What muscles does the Arm Circles work?

Mainly the shoulders, with the upper back helping.

Is the Arm Circles good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Arm Circles?

Good alternatives that train the shoulders: Elbow Circles, Side Wrist Pull, Shoulder Circles or Shoulder Raise.

How many sets and reps of the Arm Circles should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).