How to do Arm Circles

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Difficulty: Easy

Impact Level: Low

Target Body Parts: upper back, chest, shoulders


In a standing position with your feet at hip width, raise your arms out sideways to shoulder height and keep them straight, palms facing down. Stand tall with good posture and your head looking straight ahead.

From here, rotate your arms forwards so that your hands make circles about the size of a soccer ball. After every four circles, change direction of the rotation.

This is a great way to mobilize and warm up the shoulders ready for more vigorous exercises.

How to make Arm Circles easier

If you find this too intense, you can bend your arms at the elbows so that your hands are by your arm pits and make circles with the points of your elbows.

How to make Arm Circles more challenging

After warming up with this exercise try some Power Circles to move the shoulders through a bigger range of motion.

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