Arm Circles

Circle both arms in large arcs to expand shoulder range of motion and wake up the rotator cuff in this dynamic warm-up.

Stretching · Recommended Sets: 2 sets x 15 reps each direction · Front Delts, Side Delts, Rear Delts

Arm Circles — Points to Check Today

  • Circle big, from the shoulder — Just flicking the elbow barely increases joint range of motion. (Shaking only the elbow in small motions, circling just the fingertips)
  • Keep the speed slow and steady — Swinging fast jolts the shoulder joint with momentum. (Swinging the arms fast with momentum so the shoulder clunks)
  • Reduce the range through any painful zone — Dynamic stretching should move only through a comfortable range. (Forcing big circles all the way despite pain)

Arm Circles — How to Do It / If You're New

  1. Stand with feet shoulder-width apart and extend both arms straight out to the sides, parallel to the floor.
  2. Start with small circles and gradually draw larger circles with the whole arm, rotating slowly forward.
  3. Once the shoulders are loose, switch direction and circle backward the same way.
  4. Keep your elbows straight and move from the shoulder, breathing continuously throughout.