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Strength Training
Arm Circles (Progressive)
Beginner
About This Exercise
Progressive shoulder circumduction. Takes the shoulder joint through its full range of motion, warming the rotator cuff and deltoids.
1Setup
Stand with feet shoulder-width apart. Arms out to the sides at shoulder height.
2Execution
Make small forward circles with both arms. Gradually increase the circle size over 10-15 seconds until you are making full, large circles. Reverse direction. Then do the same sequence going backward.
Pro Tips
- Start small and progressively go bigger
- Keep arms at shoulder height throughout
- 10 seconds small → 10 seconds medium → 10 seconds full circles
- Reverse direction halfway through
Safety Notes
- !If you hear clicking or feel impingement, reduce circle size and keep the movement pain-free
Train This Exercise
Quick workout with this exercise