Standing Single-Arm Circling
Improve shoulder mobility with Standing Single-Arm Circling! Gentle, controlled circles increase range of motion. Perfect warm-up or mobility exercise.
The Standing Single-Arm Circling mainly works the shoulders, with help from the traps, triceps and forearms. No equipment needed: it uses just your bodyweight.
Standing Single-Arm Circling Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii); Inner Forearm (wrist flexors)
Standing Single-Arm Circling Variations and Alternatives
How to do the Standing Single-Arm Circling
Stand upright with feet shoulder-width apart and arms relaxed by your sides.
Extend one arm straight out to the side at shoulder height.
Begin to make small circles with the extended arm, gradually increasing the size of the circles until you reach your full range of motion.
Perform 10-20 circles in one direction, then reverse direction and repeat the same number of circles.
Lower your arm back to your side and then switch to the other arm, repeating the same steps.
Ensure your movements are controlled and your posture remains upright throughout the exercise.
To keep the focus on the shoulder, avoid using momentum; the movement should stem from the shoulder joint itself.
As flexibility improves, you can increase the size of your arm circles, but always stay within a comfortable range of motion to avoid injury.
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Standing Single-Arm Circling FAQs
What muscles does the Standing Single-Arm Circling work?
The Standing Single-Arm Circling mainly works the shoulders, with help from the traps, triceps and forearms. The main muscles are the anterior deltoid.
What equipment do you need for the Standing Single-Arm Circling?
None. The Standing Single-Arm Circling is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Single-Arm Circling go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Single-Arm Circling variations and alternatives?
Similar exercises include the Stepback Arm Circles, Forward Arm Circles, Arms Circles Front Step and In-Place Arm Circles Marching.
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