Arm Circles (Front & Back)
A standing shoulder warm-up that traces full arm circles forward, then reverses the same path backward.
- Works
- Shoulders
- Equipment
- Bodyweight
How to
- 1Stand tall with the feet hip-width apart and both arms hanging relaxed at your sides.
- 2Keep the ribs down, the shoulders away from the ears, and the elbows long but not locked.
- 3Trace a full circle with both arms: reach back, up overhead, forward, and down to the thighs.
- 4Make each circle smooth and as large as the shoulders allow without shrugging.
- 5After the planned number of forward circles, reverse the path and circle backward.
- 6Finish with the arms hanging at the sides, then step out of the stance.
Common mistakes
- Shrugging the shoulders toward the ears, which dumps the motion into the neck.
- Bending the elbows so the circle shrinks into a forearm swing.
- Rushing or using momentum instead of a controlled, even circle.
- Skipping the reverse direction after the forward circles.