Full Arm Rotation
Improve shoulder mobility and flexibility with full arm rotations! A simple exercise for a healthier range of motion.
The Full Arm Rotation mainly works the shoulders and chest, with help from the traps and back. No equipment needed: it uses just your bodyweight.
Full Arm Rotation Muscles Worked
Primary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Secondary
Upper Traps (trapezius, upper fibers); Boxer Muscle (serratus anterior)
Full Arm Rotation Variations and Alternatives
How to do the Full Arm Rotation
Stand with your feet shoulder-width apart and your arms extended to the sides at shoulder height, palms facing down.
Begin the exercise by slowly rotating your arms forward in a circular motion, keeping your arms straight.
Continue the forward rotation until your arms have made a complete circle, bringing them back to the starting position above shoulder height.
Reverse the motion, rotating your arms backward in a circular motion until you complete a full circle and return to the starting position.
Make sure to keep your posture upright and avoid shrugging your shoulders during the rotations.
Repeat for the desired number of repetitions or time.
Focus on controlled, smooth movements and breathing evenly throughout the exercise.
This exercise can help improve shoulder mobility and flexibility, so it's important to move within a comfortable range of motion and avoid forcing the shoulders into positions that cause pain or discomfort.
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Full Arm Rotation FAQs
What muscles does the Full Arm Rotation work?
The Full Arm Rotation mainly works the shoulders and chest, with help from the traps and back. The main muscles are the anterior deltoid and pectoralis major.
What equipment do you need for the Full Arm Rotation?
None. The Full Arm Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Full Arm Rotation variations and alternatives?
Similar exercises include the Forward Arm Circles, Behind-Neck Arms-Forward, Arms Circles Front Step and Arm Full-Circles Squat.
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