GymPlan AIArm Circles
Arm Circles is a beginner isolation bodyweight stretching that mainly works your shoulders, with help from your traps.
💪 Shoulders🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
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.
Muscles worked
Primary: ShouldersSecondary: Traps
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Shoulder StretchBodyweight · BeginnerFAQ
What muscles does the arm circles work?
It mainly works your shoulders; your traps assist.
How many sets and reps of arm circles should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the arm circles good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.