Arm Circles

Shoulders, Rotator CuffBodyweight

A shoulder mobility exercise to warm up the shoulder girdle and rotator cuff. It increases joint range of motion and primes your upper body for work.

How to do it

1Stand tall with your feet shoulder-width apart and your core engaged.

2Extend your arms straight out to the sides at shoulder height, parallel to the floor.

3Make smooth, controlled forward circles from your shoulder joints.

4Gradually increase the circle size until your arms reach high overhead at the top.

5Complete your reps, then reverse direction and circle backward.

Common mistakes

Rushing or swinging your arms wildly, losing control and straining the shoulders.

Arching your lower back as your arms go overhead instead of staying braced.

Bending your elbows, which reduces the active range of motion.

Breathing

Breathe steadily and rhythmically. Inhale as your arms reach up, exhale as they sweep down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.