Kneeling Arm Circles
The Kneeling Arm Circles mainly works the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Arm Circles Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Rear Shoulder (Delts) (posterior deltoid)
How to do the Kneeling Arm Circles
Setup
Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees under your hips.
Keep your back neutral and your core engaged to maintain stability throughout the movement.
Movement
Lift one arm off the ground and extend it straight out to the side at shoulder height.
Slowly rotate your arm in a circle, focusing on control and smooth movement. The circle should revolve around the shoulder joint.
Complete the desired number of rotations in one direction before switching to reverse the circle.
Ensure that your torso and hips remain steady, preventing excessive rotation of your spine as you move your arm.
Kneeling Arm Circles FAQs
What muscles does the Kneeling Arm Circles work?
The Kneeling Arm Circles mainly works the shoulders. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Kneeling Arm Circles?
None. The Kneeling Arm Circles is a bodyweight exercise, so you can do it anywhere.
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