Alternating Standing Arm Circling
Improve shoulder mobility with alternating arm circles! A simple exercise to warm-up or cool down.
The Alternating Standing Arm Circling mainly works the shoulders, with help from the triceps and back. No equipment needed: it uses just your bodyweight.
Alternating Standing Arm Circling Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Lats (latissimus dorsi)
Alternating Standing Arm Circling Variations and Alternatives
How to do the Alternating Standing Arm Circling
Instructions for Standing Alternate Arms Circling:
Begin by standing tall with your feet shoulder-width apart. Keep your abdominal muscles gently engaged to maintain a neutral spine.
Stretch both arms out to the side so they're parallel with the ground, palms facing down.
Start by moving one arm in a forward circular motion while maintaining the other arm still and extended.
Make smooth, controlled circles with your arm, starting with small circular motions and progressively moving to larger circles as you become more comfortable.
Continue the circular motion for a set number of repetitions or a set duration of time, then gradually slow down and bring the arm to a stop.
After completing the repetitions with one arm, repeat the same motion with the opposite arm, ensuring the same control and range of motion.
Remember to breathe evenly throughout the exercise and to keep the rest of the body still to focus the movement on the shoulder joints.
Perform the desired number of sets, alternating arms between sets or as prescribed by your workout routine.
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Alternating Standing Arm Circling FAQs
What muscles does the Alternating Standing Arm Circling work?
The Alternating Standing Arm Circling mainly works the shoulders, with help from the triceps and back. The main muscles are the anterior deltoid.
What equipment do you need for the Alternating Standing Arm Circling?
None. The Alternating Standing Arm Circling is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Standing Arm Circling variations and alternatives?
Similar exercises include the Alternating Arm Circles Leg Lift, Alternating In-Place Front-Kick Arm Circles, Stepback Arm Circles and Forward Arm Circles.
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