Arm circles
Standing with your arms straight out at shoulder height, you draw small circles about a foot across with each arm, one way and then the other. It is a dynamic stretch that moves the shoulders rather than holding a position. ACE lists arm circles among the dynamic moves to do before exercise and saves static stretching for afterwards.
Movement guide
Arm circles
Loading the 3D figure…
Make it easier or harder
Choose a version that fits your control and comfort.
Easier option
3D demoElbow circlesBeginner · No equipmentSuggested next step, beginner grade.
Harder option
3D demoShoulder CARs (controlled articular rotations)Beginner · No equipmentSuggested next step, beginner grade.
Source-researched guide. Clinical review is pending.
How to move
- Stand tall with your feet hip-width apart and lift both arms straight out to the sides at shoulder height, palms down.
- Draw small forward circles, about a foot across, with the whole of each straight arm.
- After 10 to 15 circles, reverse and circle backwards for the same number.
- Lower your arms and shake them out.
Form cues
- Keep the shoulders down, away from the ears.
- Move smoothly rather than fast, and keep breathing.
- Let the circles grow only as the shoulders warm up.
Practice and cautions
10 to 15 slow circles each way, once or twice through, as part of a warm-up (our editorial starting point).
If holding the arms out pinches the top or front of a shoulder, lower them a little or use shoulder rolls instead. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- ACE 2015 · Common warm-up mistakes (arm circles and shoulder rolls as dynamic stretches before exercise; static stretching saved for afterwards) ↗
- Page 2012 · Current concepts in muscle stretching (active dynamic stretching moves a joint repeatedly to the end of its range; bouncing, or ballistic stretching, is no longer recommended; IJSPT) ↗
- 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.
What it works
Muscles
Main: Shoulders. Also: Back.
Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.
Equipment
None: body weight and floor space.
Level
Beginner. See the easier and harder options above.
Workouts that use it
- Dryland workout for swimmers · 45 min
- Ski warm-up · 7 min
- Wheelchair workout: seated cardio and shoulder-protecting strength · 30 min
- Surf warm-up: mobility, hops, jumps and pop-ups before you paddle out · 15 min
- Strength workout for surfers: pull-ups, dips, pop-up power, shoulders and landings · 50 min
- Horse riding warm-up: hips, back and balance before you get on · 10 min
- Snowboarding warm-up: a 10-minute routine for the top of the slope · 10 min
- Paddling warm-up: shoulders, trunk and wrists before kayaking, canoeing or paddleboarding · 8 min
Show all 16 workoutsShow fewer workouts
- Handball warm-up: Knee Control, Shoulder Control, landings and a throwing build-up · 20 min
- Strength workout for handball players: jumps, barbell lifts, Shoulder Control, Nordics and Copenhagens · 55 min
- Dryland workout for water polo: jumps, heavy lifts, shoulder care and hips for the eggbeater · 55 min
- Water polo warm-up: shoulders, rotator cuff, trunk rotation and hips on the poolside · 12 min
- Sailing warm-up: safety checks, legs for hiking, back, shoulders and hands before you launch · 10 min
- Windsurfing, kitesurfing and wing foiling warm-up: kit checks, mobility and landings on the beach · 12 min
- Swim workout for beginners: lengths, rests and a steady continuous swim · 35 min
- Open-water swim practice: getting in, settling your breathing, sighting and getting out · 40 min
Pain guides that use it
Part of a staged plan, with when to get help first.
Guides that use it
Similar moves
3D demoCross-body shoulder stretchBeginner · No equipment
3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipment
3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipment
3D demoPendulum exercise (Codman's pendulum)Beginner · A bench or box
3D demoSide wrist pull (cross-body upper-back stretch)Beginner · No equipment
3D demoSleeper stretchIntermediate · No equipmentBrowse 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?
No equipment: your body weight and a little floor space.
Is the Arm circles good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Shoulder CARs (controlled articular rotations).
What is an easier alternative to the Arm circles?
Try the Elbow circles or the Shoulder rolls. It is the suggested step down from this move.
How do I make the Arm circles harder?
Progress to the Shoulder CARs (controlled articular rotations). Follow that guide’s technique and any stated timing.