Arm Circles
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Deltoids, Rotator Cuff
Secondary muscle groups
Trapezius, Pectoralis Major
Movement pattern
Shoulder Circumduction
Training goal
Mobility, Movement Preparation
Sport
General Athletic Development, Boxing, MMA, Tennis, Volleyball, Baseball
Overview
How to Perform
- Stand tall with the arms out to the sides.
- Make small forward circles, growing them larger over 10 to 15 reps.
- Reverse direction and repeat backward.
- Keep the ribs down and the neck relaxed.
Coaching Cues
- Start small and finish big.
- Keep the shoulders away from the ears.
- Both directions matter — do not skip backward circles.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
1 to 2 sets of 10 to 15 circles in each direction during the warm-up.
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