How to Do an Arm Circle

  1. Stand tall with arms extended straight out to the sides at shoulder height.
  2. Begin making small forward circles with your arms.
  3. After several reps, reverse and do small backward circles.

Muscles Affected


Primary muscles:Deltoids

Secondary muscles:upper back

Equipment:None

Band Reverse Plank

Proper Form And Breathing Pattern

Keep arms parallel to the floor and avoid shrugging shoulders. Exhale as you circle forward. Inhale as you reverse.


Sets And Reps

Do 2–3 sets of 15–20 reps in each direction.

Benefits of Arm Circle

  1. This exercise improves shoulder mobility, making it easier to perform upper body movements with better flexibility and range of motion.
  2. It warms up and tones the arm muscles, preparing your body for intense workouts while enhancing muscle definition in the shoulders and arms.