How to Do the Arm Circles

Beginner · Bodyweight · Targets Shoulders, Traps

Arm Circles demonstration
💪 Shoulders, Traps🏋️ Bodyweight📊 Beginner🏷️ Stretching

How to perform it

  1. 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.
  2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
  3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Muscles worked

The Arm Circles primarily targets your Shoulders, with support from your Traps. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Arm Circles slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.