Arm Circles

Arm Circles is a simple but effective exercise that focuses on strengthening the shoulders , upper arms and upper back . The exercise is perfect for warming up the upper body and at the same time improves muscle endurance and posture . Arm Circles can be performed without equipment or with light dumbbells for added resistance and is suitable for all levels.

Correct technique

Follow these steps to perform Arm Circles with proper form:

  1. Stand with your feet hip-width apart and your arms outstretched to the sides so they are parallel to the floor.
  2. *Inhale* and activate the core to stabilize the body.
  3. Make small circles with your arms in a forward motion for approx. 20-30 seconds.
  4. Then change direction and make backward circles for another 20-30 seconds.

Perform the exercise for 2-3 sets of 20-30 second circles in each direction, keeping the arms straight and parallel to the floor throughout.

Common errors

To get the most out of Arm Circles and avoid injury, you should avoid these typical mistakes:

  • Too big circles : Keep the circles small and controlled to maximize the load on the shoulders and avoid using momentum.
  • Tension in the neck : Keep the neck relaxed and avoid lifting the shoulders up towards the ears.
  • Bent Elbows : Keep arms straight throughout the exercise to properly activate the shoulders.

Modifications and Variations

Here are some adaptations and variations for Arm Circles:

  • Beginner modification: Perform the exercise without weights and do the exercise in shorter intervals, e.g. 10-15 seconds per direction.
  • Advanced Variation: Use light dumbbells (0.5-1 kg) to increase the intensity and challenge the shoulders even more.

Repetitions and sets

For beginners, 2-3 sets of 20 seconds in each direction are recommended. For more advanced, try 3-4 sets of 30-45 seconds in each direction.

Breathing tips

*Inhale* calmly as you start the circular movements, and *exhale* evenly as you continue. Focus on rhythmic breathing to help maintain control and stability.

Visual angles and tips

Observing Arm Circles from different angles can help you get the right technique:

  • Side angle: Make sure the arms are extended at shoulder height and the circles are small and controlled.
  • Front angle: Keep the body upright and avoid raising the shoulders during the movement.

Demonstration video

Watch this video to learn proper technique for Arm Circles:

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