Standing Arm Circling
Improve shoulder mobility with Standing Arm Circling! A simple warm-up exercise for flexibility and a mild cardio boost.
The Standing Arm Circling mainly works the shoulders, with help from the back, biceps and triceps. No equipment needed: it uses just your bodyweight.
Standing Arm Circling Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Lats (latissimus dorsi); Biceps (biceps brachii); Triceps (triceps brachii)
Standing Arm Circling Variations and Alternatives
How to do the Standing Arm Circling
Stand with your feet shoulder-width apart and arms relaxed by your sides.
Slowly raise your arms out to the sides and then overhead, keeping your arms as straight as possible without locking the elbows.
Once your arms are overhead, reverse the motion and circle them back down to your sides.
Perform this motion in a controlled manner for the desired number of reps or time duration.
After completing a set moving your arms in one direction, change the direction of your arm circles and perform the same number of reps or for the same duration.
Focus on maintaining good posture with your chest up and core engaged throughout the movement.
Perform the desired number of sets, allowing a short rest in between if needed.
This exercise is beneficial for warming up the shoulders and upper body before engaging in more intense physical activity, improving mobility and flexibility, and can also provide a mild aerobic benefit if performed continuously over a longer period.
---
Standing Arm Circling FAQs
What muscles does the Standing Arm Circling work?
The Standing Arm Circling mainly works the shoulders, with help from the back, biceps and triceps. The main muscles are the anterior deltoid.
What equipment do you need for the Standing Arm Circling?
None. The Standing Arm Circling is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Arm Circling go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Arm Circling variations and alternatives?
Similar exercises include the Stepback Arm Circles, Forward Arm Circles, Arm Apart Circular Toe-Tap and Arms Circles Front Step.
Training calculators
Work out the numbers behind your training before your next session.