Lying Arms-Forward Circle
Improve shoulder mobility with Lying Arms-Forward Circles. A simple, effective exercise for flexibility and pain relief.
The Lying Arms-Forward Circle mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Lying Arms-Forward Circle Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Lying Arms-Forward Circle Variations and Alternatives
How to do the Lying Arms-Forward Circle
Lying Arms Forward Circle (Shoulders)
Positioning:
Lie on your back on a flat surface, such as a mat or carpet.
Bend your knees and place your feet flat on the ground, hip-width apart.
Extend your arms straight up towards the ceiling, with your palms facing each other.
Movement:
Start by keeping your arms straight and slowly move them forward in a wide circular motion.
As you circle your arms, engage your shoulders and avoid raising them towards your ears.
Complete a full circle with your arms, ensuring you maintain control throughout the movement.
Once you reach the starting position, reverse the motion and move your arms back in a circular pattern in the opposite direction.
Repeat the circles for 8 to 12 repetitions in each direction.
Tips:
Keep your core engaged to stabilize your body.
Breathe steadily throughout the exercise.
If you're new to this movement, start with smaller circles and gradually increase the size as you become more comfortable.
Lying Arms-Forward Circle FAQs
What muscles does the Lying Arms-Forward Circle work?
The Lying Arms-Forward Circle mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Lying Arms-Forward Circle?
None. The Lying Arms-Forward Circle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Arms-Forward Circle go on?
It belongs on push day in a push/pull/legs routine.
What are some Lying Arms-Forward Circle variations and alternatives?
Similar exercises include the Arm Full-Circles Squat, Floor Lying Around-The-World, Elbow Prayer Push Draw Circle and Interlock Fist Draw Circle.
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