Arm Circles

A beginner stretch for the shoulders and back.

Movement guide

Arm Circles

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Arm Circles demonstrated on the 3D figure

3D demoArm CirclesBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Dolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure

3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Shoulders. Also: Back.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Elbow Circles demonstrated on the 3D figure

3D demoElbow CirclesBeginner · Other / check instructions

Shoulder Circles demonstrated on the 3D figure

3D demoShoulder CirclesBeginner · Other / check instructions

Cross-body shoulder stretch demonstrated on the 3D figure

3D demoCross-body shoulder stretchBeginner · No equipment

Downward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure

3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipment

Extended puppy pose (Uttana Shishosana) demonstrated on the 3D figure

3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipment

Forearm stand (Pincha Mayurasana) demonstrated on the 3D figure

3D demoForearm stand (Pincha Mayurasana)Advanced · A wall

Browse more

Questions people ask

What muscles does the Arm Circles work?

Mainly the shoulders, with help from the back.

What equipment do I need for the Arm Circles?

Other / check instructions.

Is the Arm Circles good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Dolphin pose (Ardha Pincha Mayurasana).

How do I make the Arm Circles harder?

Progress to the Dolphin pose (Ardha Pincha Mayurasana), or add load, range or slower lowering once your form is solid.