Arm Circles

Stand tall with arms extended out to the sides. Make controlled circles — small at first, growing larger — both forward and backward, mobilizing the shoulder through circumduction (shoulder-joint-rom). Keep the movement smooth and progressively ranged, the trunk braced, and stop short of any pinching.

Arm circles are a standard dynamic warm-up drill (see dynamic-warmup-overview) that raises shoulder-girdle temperature and prepares overhead and pressing movements; they develop active shoulder mobility (see mobility-vs-flexibility). For a slower, maximal-control end-range version, see shoulder CARs (exercise-shoulder-cars); for a deeper mobility/flexibility drill, see shoulder dislocates (exercise-shoulder-dislocates).

Coaching:

• Begin with small circles; expand the diameter over successive reps.
• Typical dose: ~10–15 circles forward, then ~10–15 backward.
• Keep the neck relaxed and shoulders down (avoid shrugging).

• Circle extended arms forward and backward, increasing diameter.
• Dynamic shoulder-mobility warm-up drill; develops active mobility.
• Typical dose: ~10–15 each direction.
• Stop short of pinching; keep shoulders down.

• dynamic-warmup-overview — part of the dynamic warm-up menu.
• shoulder-joint-rom — joint mobilized.
• exercise-shoulder-cars — slow, maximal-control version.
• exercise-shoulder-dislocates — deeper shoulder-mobility drill.