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Arm circles

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Shoulders Traps

Primary muscles: Shoulders. Assisting muscles: Traps.

Arm circles — 1
start position and end of the movement
Arm circles — 2
Arm circles

How to do it

  1. Stand upright with your arms extended out to the sides, parallel to the floor – this is the starting position.
  2. Make small circles, about 30 cm in diameter, with your arms extended, breathing normally.
  3. Continue the circular movement for about 10 seconds, then reverse the direction.
Key to the execution: Keep your arms at shoulder level at all times, with a small, controlled movement.

Common mistakes

  • You shrug your shoulders towards your neck during the movement.
  • You make circles that are too big, putting excessive strain on the joint.
  • You let your arms drop below shoulder level.

Alternatives: exercises for the same muscles

Overhead press
Overhead press
Barbell · Standing
Dumbbell shoulder press
Dumbbell shoulder press
Dumbbells · Seated
Machine shoulder press
Machine shoulder press
Lever machine · Seated
Arnold press
Arnold press
Dumbbells · Seated
Lateral raise
Lateral raise
Dumbbells · Lateral
Front raise
Front raise
Dumbbells · Front

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Shoulders exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.